Make your weight loss workout a daily habit, just like brushing your teeth.In some countries, people do a weight loss workout all day long. They work hard in the fields. They walk or ride bicycles to run errands. They carry firewood or water. At one time most humans walked for miles every day gathering food. Nature designed us to move. Our bodies need and want exercise. Without exercise we get fat and sick. Today, many of us drive our car to work and sit at a desk all day. We drive home and sit in front of the computer or television at night. Think about your lifestyle. Do you walk a lot on your job? Do you chase small children around the house? Every minute you are on your feet is part of your weight loss workout. But you may not be doing enough. Exercise plan
The National Weight Control Registry (NWCR) reports that most of the people who succeed permanently at weight loss do it with a low fat diet and regular exercise. They also say that small changes in diet and exercise are not enough to produce significant weight loss. Big changes are needed. NWCR says we need to exercise for 60 - 90 minutes per day. If possible, exercise in the morning. Studies show that people who exercise in the morning are more likely to stick with an exercise program. Fill your water bottle the night before. Lay out your shoes and clothing. Put batteries in your radio or CD player. Have a plan. If mornings are too crazy for you, do your weight loss workout at a time that fits your schedule. Keep an exercise log as part of your weight loss journal. If you have been sedentary, start your exercise program slowly. Don't try to do too much too soon. Give your body time to adjust to the new demands you are making on it. You want to avoid injury and excessively sore muscles. They will discourage you and cause setbacks to your program. There are three types of activity that you should include in your workout plan: aerobic exercise, strength training, and stretching. Aerobic exercise
Aerobic exercises are the best fat burning exercises. Aerobic exercise gets your heart and lungs working harder than normal. It is exercise of moderate intensity that you can do continuously without stopping for an extended period of time. It uses large muscle groups of the body. Aerobic exercises are ideal for our weight loss workout. Walking is the best aerobic exercise for people who have been sedentary. Almost everyone can do it. But before you start walking for weight loss, read these helpful tips. Strength training
After you are comfortable with your walking program, add some weight training exercise to your routine. Use the machines in the gym or use free weights. Work out with weights two or three days a week, not every day. Weight training builds muscle and muscle burns calories. The more muscle we have, the more calories we burn. Strength training is also good for our bones. When we make our bones lift extra weight, they grow stronger just like muscles do. Even people in their 70's and 80's get stronger when they lift weights. Women should not be afraid of strength training. Most of us don't have high levels of testosterone, so we will not bulk up like men do. Stretching and balance
Walking and weight training can make your muscles stiff and tight. Stretching is the final part of a weight loss workout. Stretch after you exercise, when your muscles are warm. This will help you avoid injury. Learn a few beginner yoga poses. Yoga will improve your flexibility and sense of balance. Some types of yoga are very strenuous. Before you take a yoga class, ask the instructor if the class is right for you. If you hate to exercise, you are not alone. But for permanent weight loss and good health, you must exercise daily. The hardest part is getting out of bed and putting on your workout clothes. Like changing your diet, starting an exercise program is hard at first but it gets easier the longer you do it. And you will love the results. |
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