Exercising for weight loss

Exercise is a necessary part of maintaining a good lifestyle. Regular exercise is essential if you want to lose weight or just maintain a healthy body. Many problems can be minimised, or even avoided completely, if you embark on a programme of regular exercise.

What is regular exercise? 

Going for a walk once a week or playing a sport every odd week is not considered regular exercise and will not really help you with weight loss.. Regular exercising is doing something vigorous three to four times a week for 45 to 60 minutes. You need to raise your heart-rate and keep it raised for the duration of the exercise period. 

Before embarking on an exercise programme you should check with your doctor to make sure that everything is OK and you are healthy and fit enough to proceed. 

WARNING: If you ever feel chest pain, unwell or dizzy you should stop exercising and consult your doctor. 

It is important to begin small and build up over time. There are a number of reasons for this. 

• If you are unused to exercising then you could put undue strain on your heart or other muscles and injure yourself 
• You could also overtire your body and be demotivated from your programme from the start. 
• It is not good for you to lose weight too quickly.

It is a good idea to keep a log of how much exercise you do. Record the date, time spent and amount of exercise covered. (Kilometres/miles covered, number of sit-ups etc). This way you will see what progress you are making and be able to plan your programme further. If you are a member of a gym then you could get one of the gym trainers to devise a programme for you. If you are going to go it alone then make out a plan covering the first couple of weeks. Begin with a couple of brisk walks and build up the length and pace over time. When you are comfortable with your progress then increase the frequency and the intensity. It will not be long before you begin to feel the benefits of your efforts. 

Remember to watch your diet while on your exercise programme. Even if you want to lose weight fast it is necessary to eat healthily to maintain energy. 

Expand your programme to cover different aspects. Cardio, upper body, lower body, muscle building, stamina building etc. Many people find it beneficial to exercise with a friend. This can have a number of advantages. It can take the boredom out of exercising and exercise partners can motivate each other to keep going and expand the programme. 

There are many practical ways to help you with your exercise programme. Most libraries have books and videos that will give new ideas and advice. You can rent videos from your local video/DVD rental outlet. There are lots of exercise programmes on TV. Many games consoles have exercise programmes. Your local gym is always a good way to get started. Check out local clubs and centres where exercise classes are held. Get on the internet and Google “exercise programmes”. 

You have NO excuse - Just do it and get started!