Weight lose exercises

  The smart person today is not deciding whether to exercise, but is choosing an enjoyable activity an

The smart person today is not deciding whether to exercise, but is choosing an enjoyable activity and incorporating it into his or her life three to five times a week. The best news is that even moderate exercise can be an important part of a more fit lifestyle. The old idea, "No pain, no gain" is out. You can and do benefit from a sensible, painless, moderate exercise program. In fact, real pain is an indication to stop. The possibility of injury is much less with a moderate exercise plan than with very intense exercise. You also will experience fewer aching muscles and will be more likely to continue the activity over a long period of time.

One of the most common goals of an exercise program is weight control or weight loss. Moderate exercise can play an important role in a weight loss plan. The key in weight loss efforts is to move more, not necessarily faster or harder. Very intense exercise periods cannot last very long or occur very often. It is usually recommended that a person take a day off between such workouts.

Mild to moderate exercise, on the other hand, does not require the days off and can be performed more frequently. After a few weeks or months, those who exercise to lose weight can work up to an hour a day of exercise, five to six days a week. Those over age 35 or who have a health condition should work with their physician or exercise physiologist before starting an exercise program. The physician or exercise physiologist may limit exercise to cause heart rate to be just 20 to 30 beats above resting heart rate. A few months later the person may work up to 60 to 70 percent of maximum heart rate.

The net result over time would be more weight lost with the moderate exercise plan. Regular mild to moderate exercise can help minimize loss of muscle in a weight loss program. Those who lose weight and remain sedentary lose substantial muscle tissue, not just fat. Regular physical exercise helps offset the declining metabolic rate normally associated with aging. This decline is 2 percent per decade after age 30, or about 100 fewer calories burned each day by age 50. If a person doesn’t eat less or exercise more, this could cause a yearly weight gain of 10 pounds. Another part of aging is a change in body composition-more fat and less muscle. Those people who exercise regularly have a more favorable body composition with less fat.

People who exercise regularly have a greater bone density than those who do not exercise. To be most helpful, regular exercise should be started early in life to help maintain bone density. Moderate exercise performed regularly improves fitness. Overall fitness includes flexibility, as well as strength of cardiovascular system and muscles. Stretches before and after exercise can help prevent sore muscles and can increase body flexibility. An exercise which uses large muscle movement performed continuously and rhythmically--such as walking, swimming or cycling--can improve the heart’s function and strengthen muscles. Calisthenics can help with muscle strength.

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