Are you trying to decide which weight loss exercise program is best for you? This article suggests "how to lose weight" exercises that most everyone can do. These exercises do not require you to join a gym. In fact, it encourages you to think out of the box and incorporate your daily activities as your workout regimen.
A key to sticking with an exercise program is picking something you really enjoy.It's a simple idea. Since you enjoy doing the activity, you will not lose interest. Be as creative as you like. Keep in mind that it's best if it's a full body exercise program. If you have children, take the opportunity to play with your kids every day. Not only do you get exercise out of it but a wonderful additional benefit for you and the kids is the time spent bonding. As the commercial says, it's "priceless". Maybe you enjoy gardening, playing basketball, wakeboarding, skiing, walking the dog or walking on the beach. Another possibility is to incorporate your chores as part of your exercise regimen. Yes, it may not be enjoyable but it is something you're going to do anyway which makes this option practical. So, whether it's vacuuming or mowing the lawn, it's possible to use these activities as part of your exercise program to get a double benefit out of it. The suggested minimum frequency is to exercise at least three times a week. Since it'll be something you enjoy, it gives you an excuse to always add a fourth or fifth day guilt-free.
When deciding on an exercise, make sure it's something you can do continuously for 30 to 45 minutes a day. In some cases, this may require you to combine activities and that's ok. Just make sure it's continuous for a full 30 to 45 minutes so some planning may be required on your part. For those of you that enjoy running, walking, cycling or any other traditional aerobic exercise, meeting the 30 to 45 minute timeframe is easily accomplished. Using chores or other activities may require a little creative though but, in the long run, the benefits will be worth your time and effort.
Lastly, make sure that the activity will elevate your heart rate to your target zone for at least 20 minutes of the time while performing the exercise. Your target heart rate is 70% to 80% of your maximum heart rate. You can easily calculate your target heart rate with a very simple formula. First, calculate your maximum heart rate by subtracting your age from 220. Then, multiply the result by 70% to get the lowest target heart rate. Then, multiply your maximum heart rate by 80% to determine the highest target heart rate. Here's an example for someone who is 40 years old:
Maximum Heart Rate = 220 – 40 = 180
Lowest Target Heart Rate = 180 * 70% = 126
Highest Target Heart Rate = 180 * 80% = 144
So, for someone who's 40 years old, his or her target heart rate would be between 126 and 144. This is the heart rate you want to maintain for 20 minutes while exercising.
For many of us, committing to an exercise program is a very difficult and discouraging undertaking but hopefully the "how to lose weight" exercises suggested above provide some helpful hints to pick an exercise that's right for you. Your health and successful weight loss depend on it.