Exercise to lose weight
One of the best actions that lead to significant weight loss is exercise. From diet nutrition physique women to middle-aged men worried about how to lose weight, everybody tries to do so many exercises to lose weight quickly. Exercise is very useful for minimizing the 'plateau' effect of dieting, which occurs within a few weeks of starting a diet, as the body 'adjusts' to a lower calorie-intake.
Exercise is vital to minimize the effects of menopause & osteoporosis (women) and middle-age spread (men). If you want to start exercising, but don't know what to do, here are some simple tips:
1.First, check your fitness level.
2. Make an exercise plan
3. Find an exercise buddy
4. Choose the right types of exercise
1. Check your fitness level
It's always wise to ask your doctor's advice before starting any kind of exercise program. For example, exercise bikes for weight loss are just inappropriate for some people, while they are highly indicated for others. At the very least, have your pulse and blood pressure checked, and get your doctor's approval for the sort of program you have in mind.
2. Make an exercise plan
Don't just jump out of bed one morning and jog your butt off. Sit down and make a realistic plan. Or, you can use a diary to record the details and adopt a gradual approach. e.g. Week 1, two sessions. Week 2, three sessions. And so on. Plan to review your progress after (e.g.) one month.
3. Find an exercise buddy
Exercising on your own requires huge self-discipline. Make it easier for yourself by finding a friend or neighbor to exercise with. Alternatively, or in addition, join an exercise class that is right for you. But don't allow yourself to be pushed into something that is too strenuous. You also can get in the weight loss camps for adults – fitness locations where you could exercise weight loss methods and training. Or you could use free weight loss software at your own home to monitor your progress. The important thing is to keep on weight loss exercises.
4. Types of exercise to choose.
Below you’ll find some exercises that would definitely help you to lose weight.
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Walking
Walking is great. No expertise or equipment is required, you can do it anytime and it's free! What's more, provided you do it regularly and for long enough, walking can be just as beneficial as any of the more vigorous activities (like jogging etc).
How to start -Take a 10 minutes walk, twice a day. Then, gradually extend yourself and walk every day. Walk longer, walk faster, walk and swing your arms at the same time, walk up one or two gentle slopes and finally walk up steeper slopes.
Ideally is to walk briskly (swinging your arms) for 30 minutes, each day. This should include at least one reasonably steep slope. Please note: This may take you several months to achieve, so don't be in a hurry.
Swimming
For most people, especially those who are very overweight, swimming is even better than walking.
How to start and then extend yourself
Similar to walking, start by going to the pool twice a week for a gentle 15 minute swim. Gradually increase the length of your swim, and your work rate while in the water. Aim to build up to about 30 minutes a day, or 45 minutes twice a week.
Cycling/cycle-machine, or Jogging
Your aim is the same as for walking or swimming. Start with a short easy routine - 10-15 minutes per day and gradually work up to about 30 minutes a day. Gradually increase your work rate, without ever straining yourself. If jogging, please invest in a good pair of running shoes that offer cushioned support.
Exercise or Aerobics classes
These classes can be great fun. Moreover, many fitness centers offer a variety of classes to suit a variety of fitness levels. Definitely worth checking out!
Exercise to lose weight at home
If you can't get out, or if the weather is bad, organize an indoor exercise routine for yourself.
Arm swings
Stand up straight with legs apart and both arms stretched straight out in front of you, at chest level. Without moving your hips, swing your arms (parallel to the floor) as far to the left as you can - and then to the right. Do this 20 times.
Shoulder circles
Stand up straight with legs apart and arms at your sides. Without moving the rest of your body, circle your left arm backwards. Repeat this with your right arm. Do this half a dozen times.
Forward stretches
Stand up straight. Place hand palms down on the front of your thighs. Keeping your legs straight, lean forwards and slowly slide your hands down your legs, as close to your ankles as possible without straining. Then move them back up your legs and finish by holding your arms straight up above your head. Repeat this half a dozen times.
Side stretches
Stand up straight, with legs apart and arms at your sides. Without moving your legs, slowly bend sideways to the left, allowing your left hand to slide down the side of your leg, as far as possible without straining. Slowly return to the start position and repeat on right hand side. Do this half a dozen times per side.
Leg swings
Stand up straight with your weight on your right leg. Place your right hand on a chair or table, for support. Swing your left leg forwards and backwards, in a pendulum motion. Do this 20 times, then repeat the exercise with your right leg.
Thigh stretches
Sit on the floor with your legs stretched straight out in front of you. Place your hands on the top of your thighs and slide them down your legs as far as possible without straining. Return to the start position and repeat 10 times. Keep the whole exercise as slow and as relaxed as possible.
Leg raising
Lie on your stomach with your legs straight and your arms by your sides. Slowly lift your left leg off the floor, as high as possible without straining. Do it slowly - do not jerk your leg upwards. Then slowly lower your leg. Repeat the exercise with your right leg. Do this half a dozen times, per leg.
Running on the spot
Stand up straight with arms relaxed. Run on the spot for 2 minutes. As you do so, try to keep the whole of your upper body as relaxed as possible. Allow your arms to bounce freely at your sides.
Dance to music
As an alternative to running on the spot, put on your favorite CD and get moving! But avoid jerky movements. Try to move easily without straining your muscles.
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