Exercise and Weight Loss
Exercise is an essential component to any successful weight loss program. In addition to helping you reach your weight loss goals it will make you look and feel better. It not only causes you to burn calories and lose weight, but helps build lean muscle which will increase the bodies metabolism.
The Center for Disease Control and Prevention and the American College of Sports Medicine recommend 30 minutes or more of moderate intensity physical activity on most if not all days of the week. But you don't have to start there.
If you currently don't exercise, you will probably want start in the "beginner" category below. If you are currently and regularly performing activities at the "beginner" level, you may want to increase to the "intermediate" level. If intermediate in regular activity level, then look at the "advanced" activity level. See below for more details on each level.
The whole idea is to increase your current activity level in order to burn more calories, but to do so safely. If you are not on any regular regimen of exercise currently, don't jump into the "advanced" level of activity. As your stamina and health improve, raise through the categories slowly. Then stick with it! Make it a habit. Maintaining your exercise program will help keep unwanted pounds off.
Exercise Program Component
The exercise program you find here consists of two components, aerobic and resistance, and is designed to be performed at home. If you desire to work out at the gym simply follow the same or similar protocol.
- Aerobic exercise will help reduce stress, strengthen the heart and lungs and burn calories.
- Resistance exercise will firm and tone the body that will make you look and feel better and improve your self-esteem. Increasing your lean muscle on your body will increase your metabolism and in turn help you burn more calories even while at rest.
- Resistance exercise will also increase your endurance so that daily activities become easier, such as climbing stairs, lifting groceries or children, mowing the grass etc...
- Studies have also shown that resistance training can help counter the effects of muscle strength loss, which we all are subject to as we get older, strengthen the bones and counter the effects of postmenopausal osteoporosis.
It is not unusual to experience slight weight gain, especially at the beginning of any resistance exercise program. This should be short term however, so don't be alarmed.
Before beginning any exercise session we strongly recommend 10 minutes of warming up. First we recommend stretching of all the major muscle groups in the area(s) to be exercised. This will stimulate circulation to the muscles, warm them, and increase elasticity preventing muscle strain. Second, we recommend light jumping jacks, or walking/marching in place while swinging the arms side to side. Working all of the major joints of the upper and lower extremities in this way will help to lubricate the joints, and again prevent injury.
Just as important, we recommend you follow the exact same protocol in reverse following your exercise session. First light jumping jacks, walking/marching in place while swinging the arms side to side, then stretching of all the major muscle groups in the areas exercised.
If you notice any pain or discomfort while exercising, if headaches develop or you begin to feel nauseous or short of breath try reducing your rate of exercise as well as the length of time of the exercise. If you still experience the same feelings please discontinue the exercise and consult with your physician before continuing the exercise portion of your program. To locate a doctor near you just search on LocateaDoc.com.
Below is the protocol for each exercise level. Choose the one that best builds upon your current activity level. To recap, if you currently don't exercise, you will probably want start in the "beginner" category. If you are currently and regularly performing activities at the "beginner" level, you may want to increase to the "intermediate" level. If intermediate in regular activity level, then look at the "advanced" activity level.
An experienced weight loss physician in your area will review your medical history, help you lose weight and map out a customized program that best suits your health and lifestyle goals to keep it off for the long run.