Unique Content Article: Weight Loss Exercises

Weight Loss Exercises

by David Bellentin

More important than when you exercise is the amount of time you spend training. This will range depending on your level of physical fitness. The most effective training program when you are not fit is thirty minutes a day, three times a week. It functions because your body is not used to the strain of working out and nearly everything else you do might be an improvement. When your level of fitness improves, however, you'll reach a weight plateau and the gains will stop. You will need to work harder to see additional advantages from doing exercises.

Analyses done at the Baylor University Exercise and Sports Nutrition Laboratory showed that 30-minute exercises raised the heart rate of women and men to about 65 % of their maximum. Thirty minutes was enough time to improve cardiovascular fitness. The small duration was an inspiration for people to exercise many times every week. Depending on individual fitness levels and the power of the exercise, 30-minute exercises burn from 164 to 522 calories.

A 30-minute workout includes 20 mins of resistance training and 10 minutes of cardiovascular training 3 times every week. During the first 20 mins, you'll want to exercise three parts of the body :

The Lower Body includes the quadriceps (front upper leg muscles), hamstrings (back upper leg muscles), gluteals (hip muscles), hip flexors (muscles that attach to the pelvis and the femurs), and calf muscles. These can include squats, lunges, leg extensions and curls, and hip abductions and adductions. The Upper-Body includes the chest, back, shoulders and arms.

The Abdomen or Core includes the muscles in the pelvis, lower back, hips and abdomen. Core training do not involve specialized equipment. They contain squats, push-ups and abdominal crunches.

The last third of your exercise routine needs to include cardiovascular training. For example activities designed to raise the circulation of oxygen and blood to the muscles. Some examples are walking, cycling and running. High intensity activities can include running, sprinting and treadmill. Aerobic training can vary in intensity and may include dancing and water workouts.

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