What Exercise Is the Most Effective For Weight Loss? If you sign up to your local gym, they'll have numerous machines, classes and advice, all pointing you to different things you can do to lose weight. Even if you don't sign up for a gym membership, there are still lots of choices out there. Running, walking, biking, swimming, even gardening can all contribute to weight loss. Let's go through some of the things we should be thinking about when choosing an exercise.- Know your limits, and be safe.
If you havn't exercised in a long time, it's a good idea to start slow. It'll be hard to create a good exercise habit when you're sore all the time. Besides starting slow, there is another component we should consider. If you have some excess weight, it may effect what exercises you will find comfortable. Extra weight puts stress on the knees and arches of the foot. You can get good footwear that supports your arches to help out your feet, but you still have to watch those knees. Definitely consult your doctor if you have any concerns, they are there to help.
- Get that heart rate up!
People exercise to burn calories, and if you'd like an idea of how effective an exercise is at burning calories, take a look at your heart and breathing rates. There is a linear relationship (almost linear anyway, going into ventilatory threshold is beyond the scope of this article) of heart and breathing rate to calories expended. Go for exercises you know that will get your heart and breathing rates up! This makes swimming less than ideal, as your breathing rate is restricted.
- Weight loss Good, Pain Bad.
To get your heart rate up without feeling a lot of muscular pain, go for exercises that involve many body parts. That way you're not stressing one muscle group excessively. The legs are one muscle group that are meant for work. They can handle a lot. But try and get the arms involved as well.
- Don't forget the social aspect
Friends make hard things easy. And if you don't know anyone who is interested in exercise, there are lots of options out there for you. There are running clinics, walking groups, and yoga classes out there to join. They allow you to get out and get your heart rate up, and do some chit chatting with new friends. And, it's a lot harder to skip out on exercising that day when you have someone expecting you.
- And the most important point is ...
Enjoy what you're doing! The best exercise prescription in the world will do nothing for you if you don't like it, and don't do it. Find an activity that you would enjoy and look forward to doing, and that's the right one for you.
And here's an exercise that I highly recommend: Aquasize
Aquasize is your new best friend! Aquasize can be described as doing aerobics in the pool. Doing aerobics in the water brings a whole host of benefits.- Your upper body gets more of a workout from water resistance
- It reduces the stress and strain on your feet and knees
- It's a whole body workout
- And it is social! Many aquasize classes hit the hot tub (a bonus all on its own!) afterwards and socialize.
Choose an activity that you will look forward to, rather than dread. Even if it doesn't burn that many calories, it will still burn more than not doing a more calorie intensive exercise. Get out and have fun! |