Obesity is the accumulation of fats making you look out of shape and overweight. It is also a major risk factor for various diseases such as adult onset (type II) diabetes, coronary heart disease, high blood pressure, depression, insomnia, cancers, sleep apnea etc. As per research, more than 61% Americans are affected by obesity and this rate is likely to double in the next five years. The disease has come into being a life threatening global epidemic and is posing a danger to thousands of people across the country. The main factors owing to the development of the disease are sedentary lifestyles, lack of physical activity, high intake of junk foods, increased levels of stress etc.
Weight loss and exercise go hand in hand. Exercise is one of the most crucial aspects of weight loss. Most experts combine exercise with other forms of shedding weight in order to achieve maximum benefits. There are a number of means by which individuals can lose weight, but exercise tops them all. All those diets and weight loss supplements tend to work best when combined with the right kind of exercises. In the absence of proper exercise, you are not likely to sustain weight loss for long.
The relationship between
weight loss and exercise has been a long and lasting one. Before beginning any exercises for weight loss it is important for you to consult a doctor. This will help you determine which exercises are best for you keeping in mind your present medical condition and body weight. Different exercises benefit different individuals. For instance, if you are suffering from any chronic ailments such as coronary heart disease or asthma; you might not be able to lift heavy weights.
Tips for a healthy exercise routine:
Measure your body mass index (BMI): This is the measure of your body weight. It gives you a fair idea of how much weight you need to reduce and needs to be measured every week. This helps you keep track of your progress and enables you to reach your goals faster.
Get company: It is a great idea for you to get someone to exercise along with you. It is not only motivating but also keeps you inclined towards getting in shape fast.
Keep track: You must maintain a journal or calendar to track your progress and how much weight you lose each week. You must make a note of the exercises you perform each day along with the time spent on exercising.
Set achievable goals: It is essential for you to set realistic targets for reducing weight. You cannot lose weight overnight. It requires consistency and determination to reach your goals.
Make exercising fun: Never take up an activity you dislike as an exercise. This will make you wear out before time and you will not benefit from it. For some people exercising is the best time of the day, while for others it is a pain. Try doing something you like. This can include playing with your kids, jogging, cycling, skipping, aerobics, dancing, swimming etc.
Be Positive: This is the key to achieving success. You need to have a positive outlook towards your exercise regime and stick to it in order to achieve your goals.
Exercises for weight loss:
Walking: This is the most effective exercise for weight loss. It speeds up the body’s metabolism for the next 2 to 4 hours and helps burn fat rapidly. Walking is not only the easiest exercise to do, but can be done anywhere. You also don’t require any fitness equipment to walk. For maximum benefits you can pump your arms while walking, take smaller strides, increase your speed, stand erect while walking and drink enough water before, during and after walks.
Stationary cycle: This is a great weight loss exercise. It enhances the body’s metabolism and helps burn excess fat. It is also a great cardiovascular exercise. You can workout on a stationary cycle in the gym or in the privacy of your home. You can also watch television, read a magazine or listen to music while working out.
Aerobics: These are a group of rhythmic workouts which focus on the large muscles of the body. It is a cardiovascular workout that boosts muscle strength, coordination and mobility along with functional and physiological capabilities. There are a number of gyms that offer aerobics exercises under the guidance of an instructor.
While performing any exercises, you must keep in mind that any form of physical activity for 20 to 30 minutes will work well for you. You must avoid over exercising as it leads to various complications and tires the muscles. Exercising exhausted muscles tends to result in injury.
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