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

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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

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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


Weight Loss Exercise Program

Exercise program for weight loss is based on the idea of  creating an environment within your body which will enable you to lose weight.

To prepare your body in the best way, you need to combine all four areas of exercise into a routine.

Aerobic or cardiovascular training:

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Aerobic or cardiovascular training includes running, walking, rowing, cycling and similar exercises which cause an increase in heart and lung activity.

The result is improvements in the whole cardiovascular system which expresses itself as increase in fitness, energy levels and the overall health of the body.

 The key is getting the intensity right so you are finding the right amount of aerobic training for what your body needs.

 You should aim at the right amount which shouldn’t be more than twenty minutes for most average exercisers and endeavor to do this at a high intensity. This maximum time limit will prove far more effective mentally and physically when it comes to losing weight

Resistance training:

The time you have saved by doing a maximum of twenty minutes cardio can be used for resistance training.

Lifting weights produces hormonal changes within the body that makes losing weight easy, manageable and a natural part of getting fitter. The resistance training builds your muscle tissue and counters the stresses of daily life.

The key to resistance training is ensuring you are using a weight that takes you to the point of fatigue. 

The exercises should really be performed with free weights as this trains many more muscles at the same time which then produces a greater hormonal shift which is the key to losing weight.

Flexibility training:

Stretching plays an important role in creating good health by removing toxins from the body and restoring ideal posture.

When your posture is perfect, blood and nerve flow is at its most efficient which will help the health of the organs and thus improve your overall health and thus allow you to lose weight more easily.

The key to stretching is to discover which muscles are tight and loosen these rather than stretching any old muscle. Stretching is comprised of the traditional type stretching e.g. touching toes and active stretching.

Core training:

This is the strengthening of the muscles that support the spine.

A type of resistance training it is classified in its own category due to its importance to your overall health.

A strong core is the basis of strength within the body. It allows you to use heavier weights which ultimately improves your ability to burn fat.


The training also allows you to adopt a perfect posture naturally and thus prevents injury and improves the health of the body through increased nerve and blood flow.

Structure of your training:

The training program within the four areas must be adjusted progressively to ensure you are receiving the right stimulus for the body to change.

Turning up to just do the exercise does not work. Instead you must challenge the body so that it is increasing in fitness after each session. This produces the effect that you want ultimately – fat loss. To ensure the body’s fitness increases after each session you must use the principles of periodization.

Finally different people need different amounts of each exercise type depending on their particular body type. So some need to do a lot more weights than cardio exercise. While some not as much weights but a little more cardio. Please note that even if you need more cardio you still don’t need 40 minutes of it and you still need to do weights.

Exercise plays a significant but not the only part of the weight loss equation.

Weight loss and healthy diet are intimately connected. Healthy diet  will lead to a healthy eating lifestyle which will support your exercise program for weight loss.

By wilson Ben

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