If you’ve decided you want to lose those extra pounds, you’ll want to set up a weight loss program and training program that suits your body and lifestyle. Fortunately, there are a multitude of different aerobic and strength training plans that you can follow. You need both to maximize your overall health and weight loss. When it comes to aerobic exercises, you can choose anything that gets your heart rate up. This can be walking, swimming, jogging, aerobics classes, running up stairs, or even housework.
If it makes you breathe quickly, it’s considered aerobic activity, so don’t kid yourself into thinking you need to make time to go to the gym to work out. Squeeze it into your normal daily activities to save time and money. Aerobic activity burns fat and contributes to a healthy heart, so this part should not be taken lightly. If you haven’t done any type of aerobic activity for a while, you should start with very little weight loss and training. Even two minutes a day is acceptable (another reason not to book your gym membership right now). You will proceed as you feel after each mini-workout. You can add a minute to each session or a minute each week, but go gradually for best results.
The key is to be consistent. This doesn’t necessarily mean you should exercise every day, but it’s recommended that you do so at least twice a week (and three to six is preferred). If you are in the 2 minutes per day stage, this is extremely easy to achieve. However, once you start putting in more time, it will be more of a commitment. Strength training includes lifting weights or using resistance bands or other types of resistance machinery. You can also do bodyweight exercises that don’t require any other equipment except yourself.
Strength training is necessary to tone and strengthen muscles and increase metabolism. If finding the time to exercise is your main problem, circuit training could be the solution for you, since it combines aerobic and strength exercises. Circuit training involves doing different activities for 30 to 60 seconds at a time. So after warming up, you could do squats for about a minute, then jump rope for about a minute, then do some resistance exercise for about a minute, then walk or run for about a minute, then do some push-ups. arms for 30 seconds, then run, then cool down.
This is just an example. As you can see, you alternate between aerobic activities and strengthening activities. Interval training is similar to circuit training, except it’s more aerobic. With this type of training, you alternate your activity between slow and fast bursts, which helps burn calories and fat more quickly. Choose the training and weight loss method that suits you best and stick with it.