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What is the Best Exercise For Weight Loss?

It is a common misconception that aerobic exercise tones and strengthens muscles. It actually achieves very little toning and firming. Resistance training (weight training) is where the real toning and strengthening of muscles occurs.

Doing aerobics and strength training is the optimal way to lose more fat and gain more muscle. If you’re trying to lose weight, studies show that weight loss increases by 56 percent when aerobic and strength training are combined.

Muscle may weigh more, but when you increase muscle composition, the body is able to burn more fat even when you are resting because your metabolism is higher. A pound of muscle uses 350 to 500 calories per week to survive, while a pound of fat only needs about 14 calories per week. New studies have shown that building muscle also helps your body fight disease better.

Strength training benefits everyone, regardless of age or gender, and is becoming a recognized part of fitness. Research shows that muscle loss in older people is not from age, but from lack of activity. Even a young person who does not exercise enough can lose muscle mass and strength. Strength training, such as lifting weights or doing resistance exercises, as little as twice a week can help maintain or increase muscle mass.

Strength training involving several sets of multiple repetitions using moderate weights will not lead to large muscles. Instead, it builds bone mass and boosts metabolism, as well as toning and firming muscles, making you look slimmer.

It is very important to do both aerobics and strength training. Aerobic exercise helps your heart and lungs get stronger and helps your body use oxygen more efficiently, which in turn helps with strength training and overall fitness. Strength training helps build muscle mass, reduce body fat and maintain bone mass.

Aerobic exercise is a type of exercise that increases your heart rate and breathing for a continuous, sustained period of time. This overloads the heart and lungs, causing them to work harder than they would at rest.

Today there are many options to choose from. Cycling, aerobic dancing, swimming, walking, and tap dancing are examples of aerobic exercise. Which one to choose depends on your physical condition, your history, your interests and your goals. Many experts believe that it is better to alternate 2 or more types for better training.

There are two main types of aerobics – high and low. It’s better to alternate between high-impact aerobics (which is harder on the body and can cause more damage) and low-impact aerobics like walking and swimming. This is called cross-training and helps reduce the risk of injury and overuse of certain muscles.

You’ll want to do aerobic exercise for at least 20 minutes a day for at least 3 to 4 days a week. If you are trying to lose body fat or are in very good physical condition, you may want to work on it longer. Try to exercise up to 40 to 60 minutes 5 to 6 days a week.

Remember, there is no need to overdo it. Medium intensity is almost always better and more enjoyable. A low-to-moderate intensity is especially a good idea if you’re starting after a break from work or recovering from an illness or injury, or if you’re significantly overweight.

Warming up and cooling down is important to reduce discomfort and the possibility of injury. Warm up by starting slowly and gradually increasing your maximum speed. Then slow down again at the end of the workout.

The whole idea behind aerobic exercise is to get up and start moving! Find something you love to do that will keep your heart rate up for a continuous period of time and move on to a healthier life.

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