Exercise :: Exercise Weight Loss Programs
Briefly, in Part 1 I explained 3 primary elements found in well-rounded programs designed to give you the best results. They include cardiovascular strength and endurance, muscular strength and endurance, and flexibility. Now let's cover a few details to ensure you execute - perform - your exercise weight loss programs safely.
Healthy Execution of Exercise Weight Loss Programs
Welcome to Part 2. If you haven't already had the chance to read Part 1 of this 3-part series, Elements of Exercise Weight Loss Programs That Work!, I encourage you to read it now. This article, Part 2, is written on the assumption you have.
Pro athletes warm up -
Whatever exercise weight loss programs you choose, warm up first. This can be as simple as doing the exercise slow and easy. Or walk slowly for 5 minutes or so to warm up. Then if you wish, take a few minutes for stretching exercises. Never stretch your muscles when they're "cold." Even these warm up minutes benefit your health. Now you can break into your jog, fast paced walk, whatever.
and you should too
Keep the pace comfortable (the intensity). Test your pace pace while performing exercise weight loss programs by either measuring your heart rate, or with the "talk test."
♥ Heart rate test - Take your pulse immediately after you stop exercising. Count your heartbeat for 15 seconds and multiply by 4. You should never exceed your maximum heart rate (220 minus "your age") during exercise. Your target heart rate (THR) is the safest range of heartbeats per minute during exercise.
To find your approximate THR, multiply your maximum heart rate by 60% and 85%. For example:
♥ Talk test - Simpler method is to exercise at a pace that allows you to carry on a conversation. If you're really out of breath and can't talk, slow down. On the other hand, if you've got enough wind to sing the opera, get moving.
45 years old, max heart rate = 220 - 45 = 175 beats/min (bpm)
THR = 60 and 85% of 175 = .6x175 and .85x175 = 105 to 149 bpm
When beginning, stay at the lower end of the range and build up over
How long should exercise weight loss programs last?
For aerobic/cardio workouts, exercise for at least 20 minutes within your THR. You'll probably need to work up to 45 or even 60 minutes for exercise programs for weight loss. How long depends also on how vigorous your workout is, and how your own body responds to it. It's a bit different for everyone.
Don't forget to cool down at the end of your workout. Again, go slower and easier for another 3-5 minutes. After this you have another great opportunity to do stretching exercises for your flexibility. Stretching within 5 or 10 minutes of when you stop exercising also helps prevent sore muscles.
Enjoy a cardio exercise at least 3 days a week, and for weight loss you'll probably need to consider 6. Do something different each day such as walking, bicycling, jogging, swimming, racquetball or running up and down the stairs. Variety is an important feature of all exercise weight loss programs that work.
Okay. That's the end of Part 2 of this 3-part series. Let's wrap this up. In Part 3 you'll get the scoop on strength training to raise your metabolism, toning, and flexibility. Please continue on to Part 3 of Exercise Weight Loss Programs That Work!