Lately I have been asked what the best exercise program is to lose weight. People who ask tell me they have in mind aerobic exercises, such as running, hiking and biking, as wells as weight lifting. I may ask what are their goals and what they have being doing to lose weight. Starting to exercise doing any exercise I think is a good beginning.
To lose weight any exercise will help. It all depends in the rate you want to lose it and how costume your body is to the exercise you are exposing your body to and the level of activity you already doing.
For example, if you never have exercise and you start with some yoga or walking, these exercises may be very effective the first month. However, as the body become used to it, it may be more difficult along the way.
Now, if you are looking for an optimum weight loss, the answer is that cardio and weight lifting need to be incorporated together into one personal plan.
Aerobic exercises increase the body’s metabolic rate by conditioning the cardiovascular system (heart, lungs and blood vessels) and help burn extra calories both while exercising and during the 24 hours afterwards.
Weight lifting increases the body’s metabolic rate as well by conditioning the body’s muscles—its life tissues that require energy. The stronger the muscle is, the more energy it needs. Plus, weight lifting needs a great amount of energy to perform it, increasing calorie burn. Also, if toning your body is your goal instead of merely weight loss, weight lifting is an important piece in your program.
The calories that you burn are important. However, they are minimum compared to the calories that you burn during the day. You may burn up to 800 calories on your workout. Nevertheless, you can burn more than 2000 calories with your basal metabolic rate- the amount of energy expended while at rest.
To be able to burn high calories with your basal metabolic rate, you need to train your body to be efficient using calories. Therefore, training the cardiovascular and muscle system helps improve the efficiency of calories use.
Here’s a sample week in this sort of regimen: do weight training three times a week, two to three sessions of running, hiking or biking. This may takes up to 6 hours out of the 168 hours that a week has and is worth your time in order to get a healthy body weight, in addition to other benefits.
If your goal is to lose weight and tone your body in an optimum way, by increasing your basal metabolic rate, the best option you have is to do cardiovascular training and weight lifting.