Weight loss Exercise Programs For Beginners
In theory, losing weight is as simple as having a net deficit of calories each day. A calorie is a unit of energy. You consume calories in the food you eat, and you burn calories when you exercise. I will show you the different types of weight loss exercises for beginners to successfully lose weight.
Any beginner starting an exercise program should get a medical check up before you start placing stresses on your body that you are not used to. That way you will not end up with an injury that could set you back months.
Before we start with the exercise you need to determine what your goals are. This is important as it will set you on the path to successfully losing weight and keeping it off. You need a goal as a driving force to keep you on track. Your goal may be to lose x number of pounds or kilos in x number of months. If you set targets along the way which you can measure, you will stay motivated to achieve what you set out to do. You should write your targets down so you can keep track of your progress, and if you find yourself lagging at any point, look back at how much you have achieved to date.
When developing an exercise program for a beginner you need to break it into 3 elements. Cardio exercises, strength exercises and flexibility exercises. Each is important to get a complete workout and maximize weight loss.
Cardio exercise is low to moderate intensity exercise. You need to get your heart rate up to 60% to 75% of your maximum heart rate threshold. Calculate your maximum heart rate threshold as 220 minus your age. In this fat burning heart rate range your body combines oxygen with your fat reserves to fuel your workout. You burn the highest percentage of fat this way. If you introduce interval training, which involves short bursts of intense exercise followed by recovery periods, you can reduce the amount of time you need to exercise and increase the total amount of fat burned, as your body is required to dig deep and burn stored glycogen reserves.
Strength exercises involve using resistance to stress your muscles, resulting in them becoming stronger, and leaner. High levels of resistance through weight training actually tears down the muscle during the exercise, and during recovery your muscles rebuild and adapt. That is why weight lifters get large muscles over time.
Strength workouts are great for weight loss. As your body recovers after the workout it continues to draw on reserves to rebuild and repair damaged muscle and refuel for future exercise, drawing on fat reserves. Therefore you are burning fat long after you stop exercising
Flexibility exercise is important to keep you body supple for your more vigorous exercise workouts. If you are not flexible you stand a greater chance of injury.
Grab a 4 week free weight loss exercise program for beginners. Discover a great treadmill workout program for beginners for a cardio workout and free pilates exercises for beginners for flexibility. Good luck with your weight loss.
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