How to use Exercise as a weight loss solution?

Probably the best weight loss solution among hundreds of weight loss solution is to Exercise. Yeah, I know I have made a post about this earlier too (two infact) but what kind of an exercise?

There is a lot of confusion out there to what kind of an exercise you should do. Not ANY exercise will help you to loose weight. No, lifting weights is also not the best if you want to loose weight.

The type of exercise that causes the most amount of fat loss from your body is Aerobic Exercise. What is it? Aerobic exercise is physical exercise that intends to improve the oxygen system Aerobic means “with oxygen”, and refers to the use of oxygen in the body’s metabolic or energy-generating process.

Many types of exercise are aerobic, and by definition are performed at moderate levels of intensity for extended periods of time.

If you did not understand anything which I wrote above. Just know that why Marathon runners do is aerobic exercise. It needs to last at least for 20 minutes. Ideally 40 to 60 minutes. Make no mistake. There is no substitute for this type of exercise.

You cannot reduce that (20 minutes) amount of time by a single bit. If you cannot do 20 minutes of exercise (any exercise) then reduce the intensity of your respective exercise in order to do so.

So, by now, I think you know that the best aerobic exercise it to run. Running (or jogging to be more precise) is the thing that is going to get you rid of you fat. Increase your metabolic rate (the rate at which your body burns calories) and general health of your cardiovascular system.

If you cannot do jogging then because of any health problems then walking at a brisk pace is fine too. But take care, while walking it is very easy to just to slack off and not put any effort into your exercise.

Sometimes, aerobic exercise or running also goes by the name Cardio.

I keep on talking about making a good effort? What is a good effort you ask? or more precisely, what is good CARDIO? How do you know if you are pushing too hard or taking it too easy, not putting enough effort.

Well, anything that elevates your heart rate for 20 minutes or more (which I mentioned above too) is good cardio. Preferably it should be from 40 to 60 minutes but most people do not have that much time and neither the stamina to do cardio for that long consistently.

How much your heart rate should elevate (or in simple terms, how much effort should you make). Well there are many ways of knowing that. One easy, but a little raw method  is that you should never run at a pace that does not allow you to talk to yourself or to someone else while running.

You should be able to speak complete sentences. If you cannot do that then you must decrease your intensity of walking or jogging.

One other method is that you simply buy a heart rate monitor watch. Put it on your wrist and it will show you what you need to know. There are many available in the market today and one can easily be bought for around 40-60 bucks I think.

I do not recommend the method of actually stopping while jogging to check the heart rate manually but first placing your finger just below your left wrist (the area just below the thumb, beneath the bump of your wrist) and then sense your pulse. Then count the number of pulses that you sense for 10 seconds and then multiply it by 6.

It is a good technique if you just want to know your heart rate but not so accurate while you are jogging. The moment you stop your body temperature starts to decrease and your heart beat rate comes down fairly quickly so it might now give you the most accurate results.

Jogging is a bit heavy on the joints that is why most people prefer walking or doing cardio on some machine like an elliptical or a stationary bicycle.

Ideally it is preferred that you do your cardio 4 to 5 times a week and gradually increase the interval of time that you do your cardio for. Remember, 20 minutes is a must. I cannot even begin to tell you how important is that.

HIIT or high intensity interval training is the hot topic now a days among many. In it basically you run at your max speed for 1 minute and then walk for the next minute. Then you repeat this cycle 10 times. Is it ok?

Well, it is true that it burn slightly more calories but I do not recommend it. First, is because you are more likely to get injured while stopping and starting so many times. Running at high speed increases your chances of getting knee or ankle problems.

So, doing the 20 minutes of cardio at a moderate level  CONTINUOUSLY is recommended.

Though, when I could  not do 20 minutes of jogging I usually did it 10 minutes, then took some rest and then did it for 10 minutes again to get a combined total of 20 minutes but I say it again. Continuous 20 minutes is probably better but you can break it down into part as well.

At least that would be better than no exercise at all.

So there you go. Now you know which exercise to do, for how long with what intensity to loose weight and get that fat off your body.

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