How to Successfully Combine Weight Loss Exercises
- 1). Incorporate high- or moderate-intensity aerobic or cardio exercise into your daily routine. For adults 18 to 65, the American College of Sports Medicine and the American Heart Association guidelines recommend moderate-intensity aerobic activity for 30 minutes five times a week or high-intensity aerobic activity for at least 20 minutes three times a week. If you need to lose large amounts of weight, increase your aerobic activity to high-intensity five times a week as your fitness improves.
- 2). Supplement your aerobic exercise with strengthening exercise. Aerobic exercise does not build upper body strength nor does it tone muscles. Strength training will build up the strength in your muscles while burning fat. It also maintains bone density, guarding against osteoporosis, and improves digestion. The American College of Sports Medicine and the American Heart Association guidelines recommend doing eight to 10 exercises using the major muscle groups on two or more nonconsecutive days a week. These exercises could include a weight-training program, calisthenics or stair climbing. Engage in six to eight sets for large muscles, such as chest or legs, and eight to 12 sets for smaller muscles, such as arms and calves.
- 3). Perform strengthening exercises and aerobic exercises on alternate days for the optimum way to lose weight. If you cannot do them on different days, do your strength training before your aerobic exercise, and keep the strength training to a maximum of 30 minutes.
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