What is the Best Exercise for Weight Loss?
Many people wonder what exercises are best for weight loss. As we all know,
many commercial exercise programs promise to help you lose weight, but is there
a "best" exercise for weight control? First you should know that some exercises
are designed to burn more calories per minute (i.e., running) and some burn a
higher percentage of calories from fat (i.e., walking). But the best exercise
for weight control and overall health is exercise performed "consistently"!
Set Realistic Goals
Goal setting is critical in finding the right exercise program for you. Do
you want to lose weight, improve endurance/stamina, reduce stress, sleep better
at night, get off blood pressure medications, etc.? Setting realistic goals and
then building a successful program to reach them is a great start. You can
either achieve your goals on your own, or turn to a personal trainer who has
experience in designing a program that fits your needs. To reach your goals,
establish specific yet measurable behavioral objectives such as, "I will walk 30
minutes every evening after work."
Track Your Progress
Keeping a food log and exercise log provides positive reinforcement during
those times when you are being consistent. Plus written documentation will prove
when you are skipping your intended goals! Make it simple and easy so it's not a
burden to track.
Build a Support System
Identify people who motivate you, inspire you and can help you maintain your
commitment to exercise. It could be a workout buddy who has the same goals, or a
personal trainer who can be a powerful motivational supporter. Even aerobic
classes can provide fun, variety, and an upbeat instructor with music to groove
you for 30-60 minutes!
It is also critical to find people who can help make it easier for you to
build exercise into your lifestyle. For example, if your spouse agrees to pick
up the children three days a week, you can use that time to exercise. Also,
workout facilities may have babysitting available for their members - sometimes
free! Lastly, if you explain to others how personally important following your
exercise routine is, they may be more supportive of your efforts.
Reassess Periodically
You exercise goals and workout may vary. At times you might be content with
maintaining your current exercise level, but at other times you may aspire to a
higher goal. You should also determine whether your workouts are effective. For
example, if you are attempting weight loss but your weight is not falling,
consider whether your workouts are inconsistent or too easy, or if the problem
has more to do with your eating habits.
The key is to focus on your accomplishments, because there isn't a
"graduation ceremony." Taking care of your health through eating and exercise
habits never ends! Lastly, having a purpose in your life applies to your
workouts as well. This will help you make them a priority.
Have Some Fun!
Life is stressful enough and exercising regularly requires commitment and
determination. But if that means you dread going to workout because it's not fun
or enjoyable, you won't achieve your goals. In the beginning, it is tough to
adjust to one more commitment, change your daily routine and make yourself "do
it," but for long-term success you have to establish a routine that fits your
lifestyle and budget.
Joining a recreational league or non-intimidating health club with clientele
in your age group can boost your desire and need to exercise. If you are still
bored by your workouts, experiment with something new. There are always new and
different approaches to try, so don't get stuck in a rut!
Monitor Eating
Exercise will burn calories, but it will only result in weight loss if you're
burning more calories than you are consuming. You do the math! A weight loss of
1-2 pounds per week is recommended to achieving a healthy and safe weight loss.
Use these tips to help stay active and maintain a healthy weight. Find what
works for you and you will be much more likely to stick with your routine and
accomplish your goals as well. Remember, "persistence is the key!"
By; Kendra J. Muckey, Exercise Specialist
|
