If somebody asked you right now what is the best way to lose weight, what would you say? If you are like a majority of people, you’d probably answer cardiovascular exercise or respond with a quick “I’m really not too sure.” However, the best exercises for weight loss may just be any type of exercise you are willing to participate in. There are two things that stop people from achieving their weight loss goals, according to strength and conditioning coach and physical therapist Ben Quist, PhD, NCSA. These two things include boredom or injury.
In reality, the most important part of exercising is creating a calorie deficit – burning more calories than you take in. So whether you can run a 7 minute mile or take 30 minutes to walk a mile, the important thing is that you are exercising and sticking with it. If you don’t like running, there is no need to engage in a running program to lose weight. You have plenty of other alternatives. The other crucial element to an exercise is that you are performing an exercise in proper form. Improper form can lead to injuries, which can mean additionally sedentary time.
Ideally, a successful exercise program will include the following key components:
- Aerobic/Cardiovascular Activity: Aerobic or cardiovascular activity is an essential aspect of a fitness program. Aerobic exercises are exercises that are strenuous enough to temporarily speed up your heart rate as well as your breathing.
- Maximum Heart Rate: Your maximum heart rate is based on your age. It is estimated that your maximum heart rate can be obtained by subtracting your age from the number 220.
- Flexibility Training or Stretching: Flexibility training is a crucial component of any fitness program. This type of training helps to enhance the range of motion of joints. This is important because age and a sedentary lifestyle can cause muscles, tendons and ligaments to become shorter and more susceptible to injury over time.
- Strength, Resistance or Weigh Training: Females can lift weights. Strength, resistance and weight training are aimed at improving the strength and function of your muscles. Exercises can be completed to target each muscle group.
- Sets: Sets are a key component, especially when it comes to strength training. Sets refer to repeating the same exercise a particular number of times. For example, when completing push-ups, you may complete 25 push-ups at a time. As a result, you may perform one set of 25 push-ups.
- Repetitions: Repetitions are also referred to as reps. Reps refer to the number of times you complete a particular exercise during a set. For example, you may perform one set of 10 repetitions