Weight Loss Exercise Programs

Weight loss exercise programs should incorporates aerobic, strength building, and flexibility exercises.These exercises can be a walking program,gym classes, dancing classes, or anything else that moves your body and is done on a regular basis.

Aerobic exercise is any activity that raises your heart rate,such as walking, running, jumping rope, swimming, playing tennis, dancing, and should be done daily.

Strength building includes weight lifting, sit-ups, push-ups, ditch digging. These should be done 2 to 3 times a week. You should go to a gym at first to learn proper technique so as not to injure yourself (except for the ditch digging).

Flexibility training involves activities that stretch and lengthen the muscles. These activities help those nice strong muscles and tendons to move and stretch without tearing. They also help relieve the pain and stiffness of arthritis. Stretching should be done throughout the day.

Flexibility training can be part of the other two types of activities for weight loss exercise programs or an exercise of it’s own. You can do 5 minutes of stretching when you get up in the morning and again before going to bed. You can stretch before or after your workout sessions.

“Yeah, yeah,” you say, “I know all that, but how do I make myself stick to it?” There are two ways:

(1)Find a weight loss exercise program you really like doing, something you think is fun, or you can keep your goal in front of you and do it anyway. Belly dancing classes are great weight loss exercise programs. Belly dancing is an aerobic exercise and such fun! Find a teacher near you.

Yoga is good for flexibility and good for the spirit. You can learn it from a book, video tape, or DVD; or you can take a class. Combine it with a walking program 3 times a week and you have another great weight loss exercise program.

Tai Chi is wonderful. It not only is good for your body; it is good for your mind. Again, combine it with walking 3 times a week for another weight loss exercise program. Pilates promotes both strength and flexibility. You can do it on your own, but you should get some instruction first to learn to do it right.

If you enjoy a weekend sport, such as playing tennis or softball, bowling, hiking, or mountain biking, don’t stop. But you should add an activity regimen to do during the week---4 or more days a week, 30 or more minutes each session.

(2)But if you just really, really hate exercising, maybe you need a reason to do it anyway. Reread the health benefits of physical activity. Not enough? How about this? A 150 pound woman burns 215 calories walking 3 miles in 45 minutes! That’s an extra 2 pounds lost each month, even if that is all she does! Make it worth it? You bet!

Other Ways To Work Activity Into Your Day

  • Wear a pedometer and try to work up to 10,000 steps a day.

  • Walk or ride a bike to destinations within a mile or two of home.

  • Park at the back of the parking lot and walk to the store.

  • Play with your children or grandchildren in the yard or on the
    playground.

  • While standing in line or waiting anywhere, shift your weight from foot to foot. Or swing your hips from side to side. It makes the pedometer swing and it counts.

  • Don’t try to save steps at work or at home. Take the long way.

  • Walk around the table twice before sitting down.

  • Walk around the car twice before getting in.

  • Take the stairs, not the elevator.

Check out this free walking program So how are you doing? When you have mastered behavior modification, meal planning, and you are exercising daily, you should be shedding excess pounds. If you stop losing weight before you have reached your goal, you may have reached a plateau. Try these ideas.

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