WEIGHT LOSS EXERCISE
If you are trying to lose weight you may be asking yourself what is the best weight loss exercise? There are so many choices out there and tons of opinions from so called "fitness experts" telling you what the latest exercise craze is all about. What it all comes down to is that in order to lose weight the exercise of choice must be an aerobic activity. We will be discussing weight loss exercise programs. But which one? Well...quite frankly the best weight loss exercise is the one that you hate the least. We will explain what aerobic exercise is and help you determine the best weight loss exercise programs for you to participate in
The general fitness enthusiast should include 3-4 aerobic workouts each week to their weight loss exercise program. Many personal trainers, fitness books and web sites recommend exercise for weight loss exercise program to be 20 minutes in length. Following this guideline will not help you achieve maximum results. In order to effectively utilize fat as the primary fuel source, aerobic exercise should consist of at least 30 minutes of continuous movement. Here is why. When you begin to exercise, the majority of the energy used by the muscles comes from carbohydrate. As the duration of your weight loss exercise increases your body will utilize more fat for fuel and less carbohydrates. You see, the aerobic energy system, which uses fat as its primary fuel source in the presence of oxygen, takes a long time to get going. The anaerobic energy system, which uses carbohydrate as its primary fuel source without the presence of oxygen, turns on very quickly. The immediate demand for energy is met by burning carbohydrates and the 20 minute mark is the point at which the emphasis switches over to the fat burning aerobic energy system. The longer you can exercise BEYOND the 20 minute mark the more body fat you will burn.
Another important consideration when searching for the best weight loss exercise program is determining the proper intensity level. For most people, monitoring your heart rate will be the simplest and most effective way to control exercise intensity. Remember that fat burning exercise is a low-intensity, long duration activity. Exercising at too high a level will still burn calories and improve fitness but the calories burned will be mainly carbohydrate. If fat burning is your goal, slow and long is the way to go.
Now you need to determine what weight loss exercise program you want to do. There are many choices depending on where you plan on working out. If you have (and actually use) a gym membership there will be plenty of options ranging from exercise bikes and treadmills to elliptical trainers and revolving staircases. For in-home workouts the options are the same, although cost must now be factored in. Many exercise equipment manufacturers make reliable, affordable aerobic equipment for the home. See the link on exercise equipment for more information.
When you get right down to it you don't need any equipment to perform weight loss exercise programs. Put on some comfortable clothes, lace up your sneakers and open the front door. Walking is a great exercise for weight loss and when done around your house it is a great way to meet your neighbors and see things you usually miss on your morning commute. The down side is that the intensity is so low that it will require an even longer duration in order to burn a significant number of calories. For that reason running also makes a great weight loss exercise. Like walking, it requires the least amount of equipment but it is even more time efficient. By running you could get a great weight loss exercise in only 30 minutes, where walking would take at least twice that amount of time. Other choices for in-home exercisers are rollerblading and bike riding.
Whichever weight loss exercise program you choose just remember the basic rules. If necessary, get your doctors approval first. After that try to be consistent and choose the exercise for weight loss that you enjoy. This will allow you to see the greatest results over the long term. Listen to your body and take time off when needed to recharge both body and mind. Once you find that best exercise for weight loss for yourself, stick to it
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