Weight Loss Exercise

Exercising for weight loss is crucial for the long term success of any healthy diet weight loss program. Exercise helps to increase the metabolic rate and to burn fat.

Guidelines for healthy weight loss related to exercise and physical activity have been steadily improving over the last 20 years.

Along with the Surgeon General’s recommendations, the American College of Sports Medicine, the Centers for Disease Control and Prevention and the American Heart Association have all issued statements on the importance of regular physical exercise in a healthy weight loss program.

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The diet industry also endorses exercise as a beneficial component in any healthy weight loss plan.

The practice of proper nutrition and consistent aerobic exercise are highly recommended to achieve optimal healthy weight loss results.

Exercise program for weight loss guidelines:

Your understanding of the purpose, principles, and adherence to each exercise technique will be essential to positive outcome.

1. Increase muscular flexibility

flexibility is part of exercising for weight loss

2. Normalize and balance muscle tone by increasing oxygen rich blood flow to the tissues

3. Integrate muscle activity

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4. Restore functional movement

5. Restore functional muscle strength and endurance

resistance training, part of exercise program for weight loss, increases metabolic rate, burns fat

The exercise principles listed below serve as a guideline for proper application. Study the principles carefully in order to maximize the effectiveness of your exercise program.

Exercises designed to improve flexibility should be performed several times per day. Each exercise should be held for 30-60 seconds to allow the tissue to elongate.

Exercise prescribed to improve strength, mobility, and endurance should be performed at a pace that would enable you to complete the prescribed number of repetitions in one minute. If multiple sets are prescribed for each exercise session, a 90 second rest interval should follow each set.

Never hold your breath during exercise. Your therapist will instruct you in the proper breathing technique that will facilitate a better exercise outcome.

You may experience a slight ache or discomfort following your first or second exercise session. This is a normal reaction referred to as delayed onset muscle soreness (DOMS) and should go away in a day or so. This type of muscle soreness is not a cause for stopping your exercise program.

If the exercise reproduces a specific pain or makes an already existing pain become more widespread, stop the exercise and inform your physician immediately.

Allow yourself enough time to complete the exercise as prescribed. Exercise sessions that are rushed through with little attention paid to technique will be ineffective and will prolong your symptoms. If time becomes an issue, perform a few repetitions several times throughout the day.

Don’t be in a hurry to advance to more strenuous exercise. Remember that tissue adaptation to new forms of stress takes time. In some cases it took years for your condition to develop. It is unrealistic to expect that the condition will be resolved after just a few exercise sessions. Compliance with your prescribed program and patience will result in the desired outcome.

 

In combination with a healthy diet and nutrition plan, a fat burning exercise is a necessary component of any healthy weight loss program. Before beginning any healthy weigh loss program, it is strongly advised that you consult with your physician. If he approves, you can start to benefit from exercising for weight loss.

By Malton A. Schexneider, PT, MMSc

 

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