How to Lose 50 Pounds & Exercise With a Schedule
According to the Centers for Disease Control (CDC), adults need muscle strengthening activities or weight training on two days, and at a least two and a half hours of moderate exercise, or an hour and 15 minutes of vigorous aerobic activity (e.g., running, walking, dancing) every week. A great way to combine aerobic activity with strength work is intervals, which combine high-intensity and low-intensity spurts of activity.
Not only do intervals keep your workouts interesting, but they supercharge your results. "...Evidence suggests that a workout with steep peaks and valleys can dramatically improve cardiovascular fitness and raise the body's potential to burn fat," says "The New York Times." "Best of all, the benefits become evident in a matter of weeks."
Instructions
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Set a regular schedule for your interval workouts. Self magazine reports, "Researchers at McMaster University noted that cyclists who did 15 minutes of interval training three times a week were as fit as those who biked at a moderate speed for an hour five days a week."
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Start your workouts with 5-minute warm-up to get the blood flowing, and end them with a 5-minute cool-down to slow your heart rate gradually. Says "Self," "You can start off at an easy-does-it pace (you don't have to be gasping for air) and crank up the dial to a moderate pace, or kick it up a bit more. Whatever level you choose, you'll get the amazing calorie burn you crave in less time than your normal workouts."
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Increase the length of your high-intensity intervals and shorten your "rest" intervals as your level of fitness improves.
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Mix up your workouts. Whether you use a fitness video, work out at a gym or just steal ideas from your favorite magazines, the more you keep your body guessing, the better your results will be.
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Tips & Warnings
According to the CDC, "If you go beyond 300 minutes a week of moderate-intensity activity, or 150 minutes a week of vigorous-intensity activity, you'll gain even more health benefits." Try to meet these goals for greater results.
Set at SMART goal to maximize your success: Specific, Measurable, Attainable, Relevant, and Time-limited. An example might be, "Lose 50 lbs in 8 months, or an average 1.5 lbs/week."
Eating well and staying hydrated will not only fuel your body for your workouts, but it will also help you to lose those unwanted pounds.
Do not start any exercise routine without first consulting your doctor to rule out any health problems and establish appropriate goals.
Support from a trained professional such as a personal trainer or exercise physiologist is a safe way to begin a workout routine.
References
Resources
- Photo Credit woman during her morning workout image by studio vision1 from Fotolia.com
