Weight Loss Workout Guidelines

Weight loss is a prime health option for people struggling with excess fat in their body. It's really one of the healthiest gifts you could give your body. With the increasing number of desk jobs and the busy lives everyone is now leading, vigorous calorie burning activities are not what make up most of our day's activities. For this very reason over two thirds of the people in most industrialized countries are suffering from obesity and health experts are all advising that a greater focus towards increasing our activity levels. Here we discuss the basics of achieving weight loss through exercise.

1. Check with your physician: before starting any exercise routine, you must consult with your physician. This will ensure that you pursue a safe workout, suited to your fitness level. Also your physician can guide you on the safest weight loss exercises that could particularly help you if you have health conditions like high blood pressure, high cholesterol, diabetes, etc. Set your weight loss goals with the help of your physician and try to make these as realistic and healthy as possible. Remember, the best results come from patience and perseverance.

2. Start with stretches: stretches are warm up exercises that help to prepare the body for the exercise ahead. Stretches are critical for preventing muscle damage and muscle pain. Plunging into exercise without warming up or stretching increases the risk of injury so this is not something you want to be taking lightly. If you've never exercised before, devoting a week to simply doing stretches for 30 minutes is a great way to prep for a more vigorous exercise routine. The stretches will give your body an increased stamina and you will actually look forward to a more demanding exercise.

3. Cardio exercises/Aerobic workouts: the exercises which aid in weight loss are aerobic in nature and they basically help to strengthen the heart muscle to support a higher metabolism. Such exercises include brisk walking, running, swimming, hiking, etc. cardio workouts increase the circulation of oxygenated blood in your body and also raise your metabolism the raised metabolism is what induces weight loss. For a healthy lifestyle, your daily activity should incorporate 30 minutes of moderate exercise five days a week. For weight loss, you should do an hour of moderate exercise five days a week. Alternately you can also do 30 minutes of vigorous exercise four to five days a week.

4. Moderate and Vigorous Exercises: the term 憁oderate' and 憊igorous' need a little explaining. One of the best ways to assess whether an exercise is moderate or vigorous is the 憈alk test'. If your heart rate increases during your exercise but you are able to have a conversation comfortably and with complete sentences, and maintain this level for about 30 minutes, your exercise is a moderate one. If your exercise increases your heart rate and you can't speak comfortable with complete sentences, then you have a vigorous exercise. This condition should be sustainable for about 10 minutes at most.

5. Balanced Diet: be sure to augment your weight loss diet with a balanced diet that draws nutrients for natural food sources and incorporates the best sources of nutrients.

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