Dhealthwellness.com – The best weight loss and exercise plan includes a mix of cardio and strength training. It also incorporates diet changes to create a calorie deficit, which forces your body to burn fat for energy.
Do Muscle Strengthening Exercises at Least Two Days a Week
Aim for a minimum of 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week. Do muscle-strengthening exercises at least two days per week. Strength training helps you build or maintain lean muscle, which can help keep you at a healthy weight and make it easier to lose weight. It is also an important component of any fitness plan that includes aerobic activity.
You can work your upper and lower body in the same session or do separate routines for each. Be sure to do two to three strength sessions per week and rest your muscles between workouts. Increase the weight you use gradually, jacking it up each time you reach a new level of strength. This will challenge you and help you progress toward your goals, says Pire.
Ideally, strength training should be combined with cardio and stretching. Both cardio and stretching increase your heart rate, which in turn warms up the muscles and makes them more pliable – so they can perform their jobs better during strength training. Having a strong cardiovascular system is an important part of any weight loss and exercise plan. It can help you build endurance, and stamina and improve your overall physical performance.
Key Benefits of Cardiovascular Exercise
Cardiovascular training also helps you lose fat, burn calories and maintain a healthy body weight by increasing your muscle mass while reducing the amount of fat tissue in your body. It’s a great way to reduce your risk of lifestyle-related diseases, such as heart disease, and improve your quality of life. A major benefit of cardiovascular exercise is that it can boost your metabolism and release endorphins. This will help you feel better about yourself and increase your self-esteem.
You can perform cardiovascular exercise in a variety of ways, from swimming to running, cycling to fitness classes. It’s best to do cardio workouts three times a week with at least one rest day between sessions so your body can recover from the stress of exercising. Flexibility training is a great way to improve your range of motion and prevent injuries. It can also help you get the most out of your exercise plan.
A few stretching exercises a week will make a big difference in your flexibility, and they don’t take much time to do. Try a few 10- to 15-minute sessions that incorporate breath work, static stretching, and dynamic stretching. ACSM guidelines suggest including flexibility exercises as part of the warm-up and stretching period for aerobic and strength-training activities, especially for those that involve bouncing or swinging movements (2). Stretching is also an important component of recovery from injury, which may reduce the chances of developing a new one.
The Best Types of Stretching for Weight Loss
The type of stretching that is best for each client depends on their fitness evaluations, goals, and the timing and intensity of the activities. In addition, trainers should supervise stretching as they would any other part of the workout. This can be done through verbal or visual feedback. If you want to lose weight and keep it off, it’s important to incorporate both cardio and strength training into your daily routine. A combination of these two exercise styles can help you meet the recommended 150 minutes a week of moderate activity, as well as increase your overall health and fitness level.
Weight training, also known as resistance training, is a type of workout that uses weighted equipment like dumbbells or weight machines to develop lean muscle mass and build strength. It can improve bone density, enhance joint flexibility, and reduce the risk of fractures. A typical weight training routine should consist of a combination of compound exercises (which work multiple muscle groups simultaneously) and isolation exercises (which target specific muscles). Choose a resistance or weight that is heavy enough to tire your muscles by the end of 12 to 15 repetitions, but not so heavy that you can’t perform good form.
In addition to building muscle, strength training also helps prevent the loss of lean muscle mass that comes with aging and can benefit those with chronic health conditions like obesity, arthritis, and heart disease. It also boosts energy and decreases the risk of injury.
Donnelly, J. E., Smith, B., Jacobsen, D. J., Kirk, E., DuBose, K., Hyder, M., … & Washburn, R. (2004). The role of exercise for weight loss and maintenance. Best Practice & Research Clinical Gastroenterology, 18(6), 1009-1029.
Swift, D. L., Johannsen, N. M., Lavie, C. J., Earnest, C. P., & Church, T. S. (2014). The role of exercise and physical activity in weight loss and maintenance. Progress in cardiovascular diseases, 56(4), 441-447.