Weight Loss Info: Getting Started With Your Exercise Program
There are two simple areas of concern you will want to know when you’re designing an exercise program . . .
1. You needs at least twenty to forty minutes of aerobic exercise three to four times per week.
2. You will want to include strength training at least 2 times per week, but preferably 3 times a week.
If you are determined to pick between aerobic exercise or strength exercise - choose aerobic exercise. You are exercising your heart muscle and aside from the obvious advantage to that, aerobic exercise can help you maintain your weight.
You need to remember that muscle burns fat, so if you can toss in about 50 push-ups before your aerobic exercise, you will reap the rewards of doing do….
Why strength exercise before aerobic exercise?
Actually, for the first twenty minutes of an aerobic exercise, you are burning about eighty percent carbohydrates and twenty percent fat. If your goal is to lose weight, you will want to burn more fat and less carbs, right?
Well, the next twenty minutes will get you into about a 50/50 mode. You are burning a lot more fat than you were and that’s a goodthing.
If you go beyond forty minutes, you will be burning about eighty percent fat. Let’s be real though, the majority of people are not going to exercise for that long. Twenty to thirty minutes of aerobic exercise is about average.
If you begin with pushups, you actually start the aerobic activity…not much, but it’s a start. So, when you start your aerobic exercise, you may start burning that fat a little quicker.
OK - Now to start! First, find an aerobic exercise you enjoy. A variety of exercise is recommended as you will be able to keep your workouts enjoyable and it will avoid your routine from getting boring.
Let’s say jogging is an exercise you most enjoy and you also love aerobics, like using some of the exercise tapes from Denise Austin.
Now, plan your schedule by deciding which days and times you are available to exercise. exercise at minimum 3 days per week and do not take more than two days off in a row. The most popular workout schedule is Monday, Wednesday and Friday.
The vast majority of fitness experts highly recommend to exercise at the same time on those days; not a necessity but it helps get you into a routine and you are more likely to continue.
If you are not going to included strength training, as mentioned earlier, at minimum do a few reps of push-ups.
Be sure to start your routine with a brief warmup, and gradually increase the tempo. If you are following an exercise tape, it’s easy to know what intensity you should be following. If you will be running, try including periods of sprinting along the way, followed by slower running. This will definitely get you in shape.
Do the aerobic tape routine on the days you don’t feel like running and on the days you feel excited and energetic to run, go run.
If you decide to strength train as well, do this 2-3 times a week! A good routine should include:
-Biceps Curl
-Triceps Curl
-Shoulder Press
-Bench Press
-Lunges
-Calf Raises
Work up to 2-3 sets of eight repetitions for each exercise. By doing this will give you a total body workout.
Do this for 30 days and see if you do not feel a difference.
Click here for more weight loss info.