What is the Best Kind of Exercise for Weight Loss?

It is a common misconception that aerobic exercise tones and
firms muscles. Actually it accomplishes very little toning and
firming. Resistance exercise (weight training) is where real
toning and firming of muscles occurs.

Doing both aerobics and weight training is the optimal way to
lose more fat and gain more muscle. If you are trying to lose
weight, studies show that weight loss increases by 56 percent
with aerobic and strength exercises combined.

Muscle may weigh more, but when you increase your muscle
composition, the body is able to burn more fat, even when you
are resting, because your metabolism is higher. A pound of
muscle will use 350 to 500 calories per week to survive, while a
pound of fat only needs about 14 calories per week. New studies
have shown that building muscle helps your body fight disease
better, too.

Strength training benefits everyone, no matter what age or sex,
and is becoming recognized as an important component of fitness.
Research is indicating that the muscle loss found in elderly
people doesn’t come from age, but lack of activity. Even a young
person who doesn’t get enough exercise can lose muscle mass and
strength. Strength training, such as lifting weights or
performing weight-resistance exercises, as little as twice a
week can help maintain or increase muscle mass.

Strength training involving several sets of multiple repetitions
using moderate weights will not result in huge muscles. Instead
it builds bone mass and increases the metabolism, as well as
toning and firming the muscles, giving a leaner look.

It is very important to do both aerobics and strength exercises.
The aerobic exercises help your heart and lungs get stronger and
help your body utilize oxygen more efficiently, which in turn
helps with strength training and overall fitness. The strength
exercise helps develop muscle, reduce body fat and maintain bone
mass.

Aerobic Exercise is a type of exercise that elevates the heart
rate and breathing for a continuous sustained period. This
overloads the heart and lungs and causes them to work harder
than at rest.

There are many options to choose from today. Bicycling, aerobic
dance, swimming, walking, and stepping are all examples of
aerobic exercise. Which ones to chose depends on your physical
condition, your history, your interests and your goals. Many
experts believe it is better to alternate between two or more
types, to get a better workout.

There are two main types of aerobics- high impact and low
impact. It is better to alternate between high impact aerobics
(which are harder on the body and may cause more damage) and low
impact aerobics, such as walking and swimming. This is called
cross-training, and helps reduce the chance or injury and
overuse of certain muscles.

You will want to perform aerobic exercises at least 20 minutes a
day for at least 3 to 4 days a week. If you are trying to lose
body fat, or your physical condition is very good, then you may
want to work longer at it. Try exercising up to 40 to 60 minutes
5 to 6 days a week.

Remember there is no real need to go overboard. Moderate
intensity is almost always better, and is more enjoyable. Low to
moderate intensity is an especially good idea when starting out
after a layoff or recovery from illness or injury, or if you are
significantly overweight.

Warm-up and cool down is important to reduce discomfort and the
chance of injury. Warm up by starting slow and gradually build
up to your top speed. Then slow down again at the end of your
workout.

The whole idea behind aerobic exercise is to get up and get
moving! Find something you enjoy doing that keeps your heart
rate elevated for a continuous time period and get moving to a
healthier life.

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