Exercise: Exercise for Weight Loss: A Beginner’s Guide to Getting Started
Exercise for Weight Loss: A Beginner’s Guide to Getting Started
Losing weight is a common goal for many people, and exercise is a key component of any weight loss plan. But for beginners, the prospect of starting an exercise routine can be daunting. Where do you begin? What kind of exercise is best for weight loss? How much do you need to do? This guide will answer these questions and provide a starting point for beginners looking to lose weight through exercise.
Why Exercise is Important for Weight Loss
Exercise is important for weight loss because it burns calories. When you exercise, your body uses energy (calories) to fuel your muscles. The more intense the exercise, the more calories you burn. Additionally, regular exercise can help increase muscle mass, which can boost your metabolism and help you burn more calories at rest.
Exercise can also help with weight loss by decreasing appetite and improving mood. When you exercise, your body releases endorphins, which can help reduce feelings of stress and depression. This can make it easier to stick to your diet and avoid overeating.
Types of Exercise for Weight Loss
When it comes to weight loss, the most important thing is to burn calories. However, different types of exercise burn calories at different rates. Here are a few examples of exercises that are particularly effective for weight loss:
Cardio: Cardiovascular exercise, also known as cardio, is one of the most effective ways to burn calories. Examples of cardio exercise include running, cycling, swimming, and using a stair stepper or elliptical machine.
Strength Training: Strength training, also known as resistance training, involves using weights or other resistance to build muscle. Building muscle can help boost your metabolism, which can help you burn more calories at rest. Examples of strength training include lifting weights, using resistance bands, and doing bodyweight exercises such as push-ups and squats.
Interval Training: Interval training is a type of cardio that alternates periods of high-intensity exercise with periods of rest or low-intensity exercise. This type of exercise has been shown to burn more calories than steady-state cardio and can also improve cardiovascular fitness.
How much Exercise do you need?
The amount of exercise you need to lose weight will depend on your starting weight and how much weight you want to lose. However, the Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week for adults.
In addition to cardio, the CDC also recommends adults do strength training exercises at least twice a week. This can include weightlifting, resistance band exercises, and bodyweight exercises.
Tips for Getting Started
Starting an exercise routine can be intimidating, especially if you haven’t been very active in the past. Here are a few tips to help you get started:
Start Small: Don’t try to do too much too soon. Start with a small goal, such as walking for 10 minutes a day. Once you’ve achieved that goal, you can gradually increase the amount of time or intensity of your exercise.
Find an Activity You Enjoy: The more you enjoy an activity, the more likely you are to stick with it. Find an activity you enjoy, whether it’s cycling, dancing, or swimming.
Set Realistic Expectations: Losing weight takes time and effort. Don’t expect to see results overnight. Set realistic expectations and focus on progress, not perfection.
Exercise is an important part of any weight loss plan, but it can be difficult to know where to start. This guide provides a starting point for beginners looking to lose weight through exercise.