EXERCISE TIPS ON LOSING WEIGHT

The best exercise tips on losing weight to compliment your nutritional healthy weight loss plans will involve both a cardiovascular/aerobic, and a strength component.

There are a huge variety of possibilities when it comes to this topic, and I could talk forever on the subject, so please use the following information as a basic guide. I will provide a lot more depth on training methods as my site evolves.

If you haven’t exercised for a while, I suggest you start with a 20 min walk 2-3 days a week, and work up to 1hr. Or if you like, you can keep it to 20-30 mins, but incorporate a few mins of running here and there until you work up to a full 20-30 mins jog.  If you cant't run/jog, no problemo!  Keep it to a walk.  However, I will recommend yo work up to a 1hr walk 3 times a week.

Obviously there are many other alternatives to walking/jogging.  And you know what... one of the best exercise tips on losing weight I can give is to choose something you will enjoy, so you will keep up the regularity. A training partner will also help you with this, and choosing an event (a fun run, swim, or ride) is a great way to stay motivated and have a reason to train regularly (apart from burning fat of course!).

These cardiovascular exercise tips on losing weight would be most advantageous adding a strength component.

Strength exercise tips on losing weight
Strength exercises are basically those that you can’t keep at a constant effort. There is a point where you just can’t do any more as opposed to cardiovascular like riding a bike, or walking where you can pretty much keep going at a leisurely pace if you so desired!

The most important strength exercise tips on losing weight I can give is to incorporate exercises that work your whole body, and perform 2-3 sets of each. Lunges, push ups, chin ups sit ups, bench dips, and bridges are good examples of a full body strength workout.

Health club exercise tips on losing weight
Health clubs are an alternative if you don’t like to exercise out doors, or if you like to add a bit of variety! There are generally a great range of possible cardiovascular and strength exercise possibilities for you.

You can monitor your calories on machines that provide this information for you. And there are a range of different exercises both cardio and strength, if you get bored easily.

As far as exercise tips on losing weight goes, progressively work up to doing cardio for approximatly 30-40 mins, and include your strength to around 20 mins.

6 major strength exrcises (Squats or leg press, chest press, lat pulldown, shoulder press, and an exercise each for the lower back and abdominals is ample.

The best benefit of a health club is that there are instructors that that can help you out with exercise alternatives and can give you further exercise tips on losing weight, not to mention the social aspect as well!

• Start you session with a warm up. Just 5 mins of light exercise light exercise
• It is generally accepted that you perform your strength exercises at the beginning of your training session and proceed to you cardiovascular exercise.
• Finish with all body stretches to improve flexibility and reduce the likely hood of soreness n the muscles the following day
• If you are not accustomed to regular exercise, start slow. That is, pick 2-3 days per week, for 30 mins or so. Over the weeks, add extra time and extra training days progressively
• If you are accustomed to a regular training routine, or have experience, keep an eye out for my pages on training!

At the end of the day, all the exercise tips on losing weight will be no good unless you are eating less calories per day than what you would burn up in a day. If you eat the same, or more, then you will not lose weight no matter how much exercise you do. So work out how many calories you need per day to lose weight and then incorporate exercise in to your healthy weight loss plans.

I have provided below, a list of common activities as part of my exercise tips on losing weight to give you an idea of the amount of calories that are burned per hour This is perfect to use once you have worked out how many calories per day you need to start losing weight.

EXERCISE (1hr)	130lbs (60kg)	155lbs (70kg)	190lbs (86kg)
Aerobics, general	354	422	518
Aerobics, high impact	413	493	604
Aerobics, low impact	295	352	431
Backpacking, general	413	493	604
Badminton, competitive	413	493	604
Badminton, social	266	317	388
Basketball game	472	563	690
Basketball, non game, general	354	422	518
Basketball officiating	413	493	604
Basketball, shooting hoops	266	317	388
Bicycling 10mph, leisurely	236	281	345
Bicycling 10-11.9mph, light effort	354	422	518
Bicycling 12-13.9mph, moderate effort	472	563	690
Bicycling 14-15.9mph, vigorous effort	590	704	863
Bicycling, 16-19mph, racing	708	844	1035
Bicycling, BMX or mountain	502	598	733
Bicycling, stationary, general	295	352	431
Bicycling, stationary, light effort	325	387	474
Bicycling, stationary, moderate effort	413	493	604
Bicycling, stationary, very light effort	177	211	259
Bicycling, stationary, very vigorous effort	738	880	1078
Bicycling, stationary, vigorous effort	620	739	906
Bowling	177	211	259
Boxing, in ring, general	708	844	1035
Boxing, punching bag	354	422	518
Boxing, sparring	531	633	776
Canoeing, rowing, >6mph, vigorous effort	236	281	345
Canoeing, rowing, crewing, competition	708	844	1035
Canoeing, rowing, light effort	177	211	259
Canoeing, rowing, moderate effort	413	493	604
Circuit training, general	472	563	690
Cleaning, heavy, vigorous effort	266	317	388
Cleaning, house, general	202	246	302
Cleaning, light, moderate effort	148	176	216
Coaching: football, soccer, basketball, etc	236	281	345
Cricket	295	352	431
Dancing, aerobic, ballet, or modern, twist	354	422	518
Dancing, ballroom, fast	325	387	474
Dancing, ballroom, slow	177	211	259
Dancing, general	266	317	388
Football or baseball, playing catch	148	176	216
Football, competitive	531	633	776
Football, touch, flag, general	472	563	690
Frisbee playing, general	177	211	259
Frisbee, ultimate	207	246	302
Gardening, general	295	352	431
Golf, carrying clubs	325	387	474
Golf, general	236	281	345
Golf, miniature or driving range	177	211	259
Golf, pulling clubs	295	352	431
Golf, using power cart	207	246	302
Health club exercise, general	325	387	474
Hiking, cross country	354	422	518
Hockey, field	472	563	690
Hockey, ice	472	563	690
Horse riding, general	236	281	345
Horse riding, trotting	384	457	561
Horse riding, walking	148	176	216
Jogging, general	413	493	604
Martial Arts	590	704	863
Kayaking	295	352	431
Kickball	413	493	604
Lacrosse	472	563	690
Moto-cross	236	281	345
Pushing/pulling stroller with child	148	176	216
Race walking	384	457	561
Racquetball, casual, general	413	493	604
Racquetball, competitive	590	704	863
Rock climbing, ascending	649	774	949
Rock climbing, rapelling	472	563	690
Rope jumping, fast	708	844	1035
Rope jumping, moderate, general	590	704	863
Rope jumping, slow	472	563	690
Rowing, stationary, light effort	561	669	819
Rowing, stationary, moderate effort	413	493	604
Rowing, stationary, very vigorous effort	708	844	1035
Rowing, stationary, vigorous effort	502	598	733
Rugby	590	704	863
Running, 10mph	944	1126	1380
Running, 10.9mph	1062	1267	1553
Running, 5mph	472	563	690
Running, 5.2mph	531	633	776
Running, 6mph	590	704	863
Running, 6.7mph	649	774	949
Running, 7mph	679	809	992
Running, 7.5mph	738	880	1078
Running, 8mph	797	950	1165
Running, 8.6mph	826	985	1208
Running, 9mph	885	1056	1294
Running, cross country	531	633	776
Running, general	472	563	690
Running, on the spot	472	563	690
Running, on track, team practice	590	704	863
Running, up stairs	885	1056	1294
Skateboarding	295	352	431
Skiing, snow, general	413	493	604
Skiing, water	354	422	518
Skin/Scuba diving	413	493	604
Soccer, casual, general	413	493	604
Soccer, competitive	590	704	863
Softball/baseball	295	352	431
708	844	1035
Stepper	354	422	518
Stretching or Yoga	236	281	345
Surfing	177	211	259
Swimming laps, feestyle, vigorous effort	590	704	863
Swimming laps, freestyle, light effort	472	563	690
Swimming, backstroke, general	472	563	690
Swimming, breaststroke, general	590	704	863
Swimming, butterfly, general	649	774	949
Swimming, leisurely, general	354	422	518
Swimming, sidestroke, general	472	563	690
Swimming, treading water, vigorously	590	704	863
Swimming, treading water, moderate effort	236	281	345
Table tennis, ping pong	236	281	345
Tai Chi	236	281	345
Teaching aerobics class	354	422	518
Tennis, doubles	354	422	518
Tennis, general	413	493	604
Tennis, singles	472	563	690
Volleyball, beach	472	563	690
Volleyball, gymnasium, competitive	236	281	345
Volleyball, non competitive	177	211	259
Walk/run, playing with children, moderate	236	281	345
Walk/run, playing with children, vigorous	295	352	431
Walking, 2mph, slow pace	148	176	216
Walking, 3mph, moderate pace	207	246	302
Walking, 3.5mph, uphill	354	422	518
Walking 4mph, brisk	236	281	345
Walking, carrying infant	207	246	302
Walking, grass track	295	352	431
Walking, upstairs	472	563	690
Walking, using crutches	236	281	345
Water aerobics	236	281	345
Water polo	590	704	863
Water volleyball	177	211	259
Weight lifting, bodybuilding, vigorous effort	354	422	518
Weight lifting, bodybuilding, moderate effort	177	211	259
Whitewater rafting, kayaking, canoeing	295	352	431