We all know that exercise is the key to weight loss, but what are the best exercises for weight loss? The simple answer is cardio or aerobic exercises. They are exercises that elevate your heart rate to a submaximal level and keep it there for an extended period. This is different to anaerobic exercise, where your using high explosive movements for a short time. You use different forms of energy when doing high resistance exercises.
When doing aerobic exercises your body is burning fat as its primary source of energy. Examples of these types of exercises are walking, cycling, jogging and swimming. Research has shown that to get the best results for weight loss you should exercise for a minimum of 30 minutes, at least 3 days a week. But of course the more you do the better. A great way to monitor your progress is to keep an exercise diary or journal. The way you can plan what days and times you will exercise which forces you to make time.
Recent studies have shown that interval training can also help you lose weight at a fast rate. Interval training involves changing form aerobic to anaerobic exercises during the same workout. For example when using an exercise bike, you would cycle slowly for one minute, then go as fast as you can for 30 seconds, then back to slow for 1 minute and so on for 15 minutes. This has shown to burn off fat faster than just cycling for 15 minutes at a steady pace.
After cardio exercises for a few months, you may notice your results will start to slow, or plateau. This is when it is vital to start adding resistance exercises to your routine. Examples of resistance exercises are sit-ups, push-ups, squats, lunges and lifting weights. They are a great way to mix up your exercise routine when you start to hit a brick wall. It's important though that to lose weight you must not have long rests between sets. For example after jogging for 10 minutes stop and do ten squats ten lunges and ten sit-ups, then immediately keep jogging to keep your heart rate up high.
Follow the above guidelines and you will well on your way to fast weight loss with safe exercising! But remember before starting and new exercise program it is always a good idea to check with you local doctor that it is safe for you to do so.
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