Lose Water Weight

Drink More Water

Many times people do not realize how little water they drink. And the more water you drink the better. Not only does water improve ones complexion and immune system, but water can help you eat less. The next time you feel like having a snack, reach for a bottle of water instead. The water will fill your stomach, causing you to not feel hungry. If you replace a daily snack with a bottle of water, you could curve the number of calories consumed per week by almost 2,500 calories.

THE FACTS ABOUT H20

· 75 per cent of our hunger pangs are signals of thirst

· Our brain is 75 per cent water

· Blood is 92 per cent water

· Bones are 22 per cent water

· Muscles are 75 per cent water

· Brain cells are 82 per cent water

· Moderate dehydration can cause headaches and even dizziness

· On hot days, sweating can cause you to lose up to 16 glasses of water a day

· The body loses as much water when asleep as when awake

· Mild dehydration slows the metabolism by as much as 3 per cent

· A 2 per cent drop in hydration can slow mental recall



Can you believe that?

Being just 1 percent dehydrated could be keeping you from losing that stubborn excess fat! Drinking plenty of pure water will speed up your metabolism and help you to shed pounds faster. But before you start guzzling a gallon a day, make sure there’s not rocket fuel in your water! If you drink too much contaminated water, you’ll overload your kidneys and slow down your metabolic rate. A home water filterwill remove rocket fuel and other nasty contaminants from your drinking water.

“It is very difficult for the body to differentiate hunger from thirst,”

“If you don’t drink enough water throughout the day, you may mistake thirst for hunger and eat more than you really need, which can also impair weight loss. So staying well hydrated is important, particularly if you are trying to lose weight. And don’t forget to eat lots of water-based foods like soups, vegetables and low-fat dairy, which are equally important for weight loss, as they lower the calorie density of meals. That can help you reduce calories without reducing portions.”

Be sure to filter the water you use for cooking, too!

Drinking massive amounts of water (gallons and gallons) can cause a dangerous condition known as hyponatremia (low sodium levels in the blood), which can cause confusion, irritability and seizures and may even lead to a coma.

“This condition is very rare in healthy people but can sometimes be seen in the elderly or in endurance athletes who sweat significantly and drink water only to replace lost fluids. Most people should be far more concerned with not drinking enough water versus drinking too much.”

Drink Water Lose Weight

'Drink at least two litres a day and you will soon see the difference - glowing skin, weight loss, less cellulite, better immunity and a huge boost to your energy levels’

People are constantly trying to lose weight and I believe that more and more will continue to struggle with this issue; especially since we are a society who tends to be overweight.

You may have already heard that water and weight loss is a great way to shed the weight that you say you want to lose; it is completely true. If you learn how to lay off the sugar filled drinks and begin drinking more water; you will notice it in your waistline

So if we all know and understand the benefits of weight loss; then why aren’t more of us drinking more water? So many people are not drinking the daily requirement and they tend to make all kinds of excuses about why they do not drink the allotted amount

Choosing to drink water instead of all the other drinks that you may currently drink is a great way to lose weight. Water will help you control your calorie intake and is great substitution for all the other high calorie soft drinks you see on the market

Being properly hydrated will help to keep you in peak health. Our bodies are 75 per cent water, but if this level drops by just 2 per cent then we become dehydrated. As soon as this happens, our bodies slow down and begin to operate less efficiently.

Drink at least two litres of water a day

*On a hot day, increase the daily amount by at least half a litre. Make sure at least one-and-a-half litres of the water is still (not sparkling) water.

*The water should be fresh and, ideally at room temperature.

*Spread your water intake over a day, ideally drinking a glass an hour.

*When you exercise, drink throughout the workout and afterwards. This extra water is in addition to your two daily litres.

*Coffee, tea, alcohol and fruit cordials do not count as water.

*As soon as you get up, drink a glass of water to rehydrate you from the night before.

*Drink a glass of water before lunch and supper to dampen your appetite and to stop you from drinking water with your food, which decreases the absorption of nutrients.

*Make sure you have had at least 1½ litres of water before 6pm.

Drinking Water Weight Loss Secrets

Is drinking water also hard for you? Most people don’t drink enough water. And that is true although water is nature’s magical weight-loss mineral. Read here how Drinking Water may effect also your weight loss success.

Water and your metabolism.

It has to do with your metabolism. The metabolism of fat is something that the liver does when it converts stored fat to energy. The liver has other functions, but this is one of its main jobs. Another of the liver’s duties is to pick up the slack for the kidneys, which need plenty of water to work properly.

If the kidneys are water-deprived, the liver has to do their work along with its own, lowering its total productivity. It then can’t metabolize fat as quickly or efficiently as it could when the kidneys were pulling their own weight.If you allow this to happen you’re also setting yourself up to store fat. Therefore use the drinking water weight loss "formula".

Drinking Tips for the 7 day diet:

- Drink at least 12 large glasses of water or herbal teas per day (your drinking water weight loss guarantee)

- Add the fatburning vitamine C, press 3 times a day half a lemon in your water glass

- Drink max. two cups of coffee per day, no alcohol!

- Resolve daily a fizzy tablet of each calcium and magnesium in water. Calcium helps you cover the lack of milk products while dieting. Magnesium strengthens your nerves, activates your muscels and help lose weight.

What is going on in your body while Drinking more

The problem is that, though many decide to increase their water intake, very few stick with it. It’s understandable. During the first few days of drinking more water than your body is accustomed to, you’re running to the bathroom constantly.

As you continue to give your body all the water it could ask for, it gets rid of what it doesn’t need. You are excreting much more than you realize.Your body figures it doesn’t need to save these stores anymore; it’s trusting that the water will keep coming, and if it does, eventually, the flushing (of both the body and the potty) will cease, allowing the human to return to a normal life.

Water – a Wonderful Beauty Treatment

Water is the best beauty treatment. You’ve heard this often, and it’s true. Water will do wonders for your looks! It flushes out impurities in your skin, leaving you with a clear, glowing complexion.

In addition it makes your skin look younger. Skin plumps up very nicely when the skin cells are hydrated.It also improves muscle tone. Muscles that have all the water they need contract more easily, making your workout more effective, and you’ll look much nicer than if you had flabby muscles under sagging skin.

The Perfect Drinking Water for Weight Loss Consumption

Water consumption – at leat 12 glasses minimum – should be spread out throughout the day. It’s not healthy at all to drink too much water at one time.

Try to pick three or four times a day when you can have a big glass of water, and then sip in between. Don’t let yourself get thirsty. If you feel thirsty, you’re already becoming dehydrated. Drink when you’re not thirsty yet.

"How cold should it be?"

Most experts lean toward cold water, because the stomach absorbs it more quickly. There is also some evidence that cold water might enhance fat burning.

On the other hand, warmer water is easier to drink in large quantities, and you might drink more of it without even realizing it. Herbal Teas are also ok, but no coffein! Do whatever suits you, here. Just drink it!

Special Effect: Your appetite decreases

When you drink all the water you need, you will very quickly notice a decrease in your appetite, possibly even on the first day! This is perfect for your cabbage soup diet.

But stick to this "drinking water formula" -also afterwards. If you’re serious about becoming leaner and healthier, drinking enough water for weight loss effects is an absolute must to achieve!

Of course you do not have to take my word for it; continue browsing the internet and you will easily find all kinds of information about why you should be drinking more water; especially if you want to lose weight.

Water Help To Loss Weight

People should consume 8 glasses of water a day to remain hydrated and healthy.If you are not getting enough water, your body will start to store water thus putting on some extra inches of water weight. Proper hydration is essential to your body’s processing of fluids.

Did you know that:

• Caffeinated beverages act as a diuretic which can further dehydrate you

• Sodas with sugar or juices not only greatly increase your sugar intake with empty calories, but are often consumed so quickly that there is no sensation of fullness associated with those calories

• Sugar substitutes have been linked to everything from migraines to bone loss to cancer

The truth is, water is simply the best thing that you can possibly drink.

We know it is not always the most popular choice, so here are a few suggestions for helping you get your eight glasses a day.

• Try changing the temperature of your water – Some people find that it is easy to chug a room temperature glass, while others prefer their water ice cold or heated

• Add lemon, lime, or caffeine free tea for flavor

• Drink it from a fancy glass. Put your entire day’s worth of water in a large container so you can see yourself reaching your goal

• Drink it through a straw

• Drink one glass when you get up, one with each meal, and sip the other two throughout the day

Water and Weight Loss

Weight loss and water is a way to make your body shed pounds fast and keep them off! Losing weight is quite tough to do without measuring yourself against someone. Measure against yourself, and you will have lots of work to do.If we give the opportunity, the body will definitely tell us when we need something. That’s hunger pangs. And the body will also tell us when we need water. That’s thirst.


The difficulty is that we are not good at noticing thirst. Most people’s thirst signals become weaker as they get older. And when our body is thirsty, we take it as feeling hungry, rather than getting a glass of water. In this way the weight begins to get higher.


In order to lose weight, it is suggested that you should drink 20 glass of water in a day on regular basis. This would be the first and most important method to reduce weight.

• Keep drinking water regularly.
• Drink a large glass of water.
• If you want it to be a special treat, make it iced, or drink it with a slice of lemon.
• Drink water as much as you can, in frequent intervals.
• When that one large glass of water is done, drink another. Then wait. Just 15 minutes.
• Drink 2 glasses of water 15 minutes before eating a meal.
• Every time you want to have a snack, do this.

You will be astonished that something like this is good for you to lose those pounds you want to get rid of.

Another method can be to have “water rich” foods to help lose weight. By water rich, I mean foods that have a high percentage of water naturally. Such foods will almost always be lower in calories than other foods.

The regular intake of plenty of water will enable you to lose weight in a healthy way. Just remember the above suggestions properly and discover a fit and healthy body forever.

Drinking Water Weight Loss

Water plays an important role in weight loss. Water contains zero calories, has no fat, no cholesterol, and is low in sodium; therefore, it appeals to those wanting to lose weight. Water is also an appetite suppressant.

The more water you drink, the less of an appetite you will develop.


This is another reason why drinking water can potentially help those who are trying to lose weight.

Drink water during any weight loss program and that will give you the fast result.You don't drink enough water and most of you feel that drinking water is the most difficult thing.



It is a well known fact that increased water consumption helps metabolize stored fat.


In order to do so however, the kidneys must receive a sufficient amount of water. If the kidneys are not receiving enough water, they will end up relying on the liver for help.


When the liver is working on its' own, it breaks down fat and distributes it as energy to different parts of the body. However, if the kidneys are not getting enough water, and need to rely on the liver, the liver no longer breaks down fats in the body. When the liver is overloaded like this, it causes it to store fat in the body instead of breaking it down. By consuming water, the liver will continue to metabolize fat instead of storing it in the body.

Nowadays most people know why we should drink plenty of water, but can water make you lose weight? That is the question.

Increased water consumption also effects different parts of the body that help us to lose weight. Generally when we drink more water the endocrine gland's function will improve. When there are signs of improvement an increased amount of fats are used as fuel. So, the more water we drink, the more fats will be fueled.

If you have enough water on a regular basis your total calorie intake will increase by a big fat “ZERO” Yep that’s right zero.

Drinking water also reduces fluid retention, and causes the body to store less fat.


Normally when we don't drink enough water the body will try to store as much fat as it can under the skin. However, when we consume a sufficient amount of water, it makes it harder for the body to store that fat.

There are all sorts of theories or misconceptions going around on a regular basis that it’s hard not to get confused and feel overwhelmed with all the information.

“Enough already I say”The best way to lose weight is to drink more water every day but don’t just live on a water diet you need to also make good food choices and have some sort of training program in place whether it’s using fitness equipment or taking a walk in the park as long as it’s exercise it’s all good.The water you drink helps suppress the appetite making you less likely to make poor eating choices.

So in a nutshell water will aid in weight loss but on it’s own you will lose weight also but not in a way that would be healthy and safe for you.So people be smart, listen to your body, make good choices and always use common sense.

Overall, drinking water is important whether you are trying to lose weight or not, but if you are, it makes a huge difference if you drink a sufficient amount of water.

Keep in mind that drinking lots of water is not a weight loss gimmick but one of many tools to help you achieve a healthy and leaner body. You still have to exercise and eat right if you want to achieve great results.

Aerobic Exercise

Aerobic exercise refers to exercise that involves or improves oxygen consumption by the body. Aerobic means "with oxygen", and refers to the use of oxygen in the body's metabolic or energy-generating process.

A type of physical activity that includes walking, jogging, running, and dancing. Aerobic training improves the efficiency of the aerobic energy-producing systems that can improve cardiorespiratory endurance.

Aerobic activities include: walking, biking, jogging, swimming, aerobic classes and cross-country skiing. Anaerobic activity is short in duration and high in intensity.

Anaerobic activities include: racquetball, downhill skiing, weight lifting, sprinting, softball, soccer and football.

Aerobic means with air or oxygen. You should be able to carry on a short conversation while doing aerobic exercise. If you are gasping for air while talking, you are probably working anaerobically. When you work anaerobically, you will tire faster and are more likely to experience sore muscles after exercise is over.

Cardiovascular Benefits

Aerobic exercise conditions the heart and lungs by increasing the oxygen available to the body and by enabling the heart to use oxygen more efficiently. Exercise alone cannot prevent or cure heart disease. It is only one factor in a total program of risk reduction; examples of other factors are high blood pressure, cigarette smoking and high cholesterol level.

Additional Benefits of Aerobic Exercise

In addition to cardiovascular benefits, other benefits of aerobic exercise include:

• Control of body fat. (Aerobic exercise in conjunction with strength training and a proper diet will reduce body fat.)
• Increased resistance to fatigue and extra energy.
• Toned muscles and increased lean body mass.
• Decreased tension and aid in sleeping.
• Increased general stamina.
• Psychological benefits - exercise improves mood, reduces depression and anxiety.

Aerobic Classes (step, hi/low, slide, interval etc...)

In an aerobic class, you can do moves in low intensity or high intensity. The level of intensity depends upon how high you bring your arms (not whether the class is low impact or high impact). Aerobic instructors should show class members how to do moves in high or low intensity. Participants should choose their own level of intensity dependent upon their level of fitness and how frequently they exercise.

If you are too tired to continue exercising in an aerobic class, march in place for a while until you can resume exercising. IT IS NOT OK to stop in the middle of an aerobic class because your body is sending extra blood to the muscles. Stopping suddenly can lead to muscle cramping and dizziness (this is why all aerobic classes have a cool down at the end of the aerobic section).

What is aerobic exercise?

Imagine that you're exercising. You're working up a sweat, you're breathing hard, your heart is thumping, blood is coursing through your vessels to deliver oxygen to the muscles to keep you moving, and you sustain the activity for more than just a few minutes. That's aerobic exercise; any activity that you can sustain for more than just a few minutes while your heart, lungs, and muscles work overtime. In this article, I'll discuss the mechanisms of aerobic exercise; oxygen transport and consumption, the role of the heart and the muscles, the proven benefits of aerobic exercise, how much you need to do to reap the benefits, and more.

The beginning

It all starts with breathing. The average healthy adult inhales and exhales about 7 to 8 liters of air per minute. Once you fill your lungs, the oxygen in the air (air contains approximately 20% oxygen) is filtered through small branches of tubes (called bronchioles) until it reaches the alveoli. The alveoli are tiny sacs (they kind of look like bunches of grapes, and you have about 300,000,000 in each lung!) where oxygen diffuses (enters) into the blood. From there, it's a beeline direct to the heart.

Getting to the heart of it

The heart has four chambers that fill with blood and pump blood (two atria and two ventricles) and some very large and active coronary arteries. Because of all this action, the heart needs a fresh supply of oxygen, and as you just learned, the lungs provide it. Once the heart uses what it needs, it pumps the blood, the oxygen, and other nutrients out through the large left ventricle and through the circulatory system to all the organs, muscles, and tissue that need it.

A whole lot of pumping going on

Your heart beats approximately 60-80 times per minute at rest, 100,000 times a day, more than 30 million times per year, and about 2.5 billion times in a 70-year lifetime! Every beat of your heart sends a volume of blood (called stroke volume—more about that later), along with oxygen and many other life-sustaining nutrients, circulating through your body. The average healthy adult heart pumps about 5 liters of blood per minute.

Oxygen consumption and muscles

All that oxygen being pumped by the blood is important. You may be familiar with the term "oxygen consumption." In science, it's labeled VO2, or volume of oxygen consumed. It's the amount of oxygen the muscles extract, or consume from the blood, and it's expressed as ml/kg/minute (milliliters per kilogram of body weight). Muscles are like engines that run on fuel (just like an automobile that runs on fuel); only our muscles use fat and carbohydrates instead of gasoline. Oxygen is a key player because, once inside the muscle, it's used to burn fat and carbohydrate for fuel to keep our engines running. The more efficient our muscles are at consuming oxygen, the more fuel we can burn, the more fit we are, and the longer we can exercise.

How aerobically fit can we be?

The average sedentary adult will reach a level of oxygen consumption close to 35 ml/kg/min during a maximal treadmill test (where you're asked to walk as hard as you can). Translated, that means the person is consuming 35 milliliters of oxygen for every kilogram of body weight per minute. That'll get you through the day, but elite athletes can reach values as high as 90ml/kg/minute! How do they do it? Good genes for one, but they also train hard. And when they do, their bodies adapt. The good news is that the bodies of mere mortals like the rest of us adapt to training too. Here's how.

What are the fitness benefits of aerobic exercise?

How our bodies adapt

Here's what happens inside your body when you do aerobic exercise regularly:

1. Your heart gets stronger and pumps more blood with each beat (larger stroke volume). Elite athletes, as I just mentioned, can have stroke volumes more than twice as high as average individuals. But it's not just that. Conditioned hearts also have greater diameter and mass (the heart's a muscle too and gets bigger when you train it), and they pump efficiently enough to allow for greater filling time, which is a good thing because it means that more blood fills the chambers of the heart before they pump so that more blood gets pumped with each beat.

2. Greater stroke volume means the heart doesn't have to pump as fast to meet the demands of exercise. Fewer beats and more stroke volume mean greater efficiency. Think about a pump emptying water out of a flooded basement. The pump works better and lasts longer if it can pump larger volumes of water with each cycle than if it has to pump faster and strain and to get rid of the water. High stroke volume is why athletes' hearts don't pump as fast during exercise and why they have such low resting heart rates; sometimes as low as 40 beats per minute, whereas the average is 60-80 beats per minutes!

3. Downstream from the heart are your muscles, which get more efficient at consuming oxygen when you do regular aerobic exercise. This happens because of an increase in the activity and number of enzymes that transport oxygen into the muscle. Imagine 100 oxygen molecules circulating past a muscle. You're twice as fit if the muscle can consume all 100 molecules than if it can only consume 50. Another way of saying it is that you're twice as fit as someone if your VO2 max is 60ml/kg/min and theirs is 30ml/kg/min. In terms of performance in this scenario, you'll have more endurance because your muscles won't run out of oxygen as quickly.

4. Mitochondria inside the muscle increase in number and activity. Mitochondria are the powerhouses of your cells. They do all the heavy-duty work to keep you moving. They use the oxygen to burn the fat and carbohydrate that makes you go. You'd be nowhere without mitochondria! The good news is that they increase in number and activity, by as much as 50%, in just a matter of days to weeks in response to regular aerobic exercise in adults of all ages.

Burn, baby, burn

I mentioned that fat and carbohydrate are the fuels our muscles burn. The difference between them is that fat is high-test; it contains 9 calories per gram whereas carbohydrate has only 4, and so you get more energy and can go farther on a gram of fat than on a gram of carbohydrate. You want to burn fat because it's such an efficient fuel, plus it's nice to lose some of your excess fat! The catch is that you need more oxygen to burn fat because it's denser than carbohydrate. The good news is that your body gets better at using oxygen and burning fat when you do regular aerobic exercise; like I described, your heart pumps more blood, your muscles consume more oxygen, and you have more mitochondria. Regular aerobic exercise has the potential to turn you into a lean, mean, fat-burning machine!

What is the difference between aerobic and anaerobic exercise?

It's any activity that stimulates your heart rate and breathing to increase but not so much that you can't sustain the activity for more than a few minutes. Aerobic means "with oxygen," and anaerobic means "without oxygen." Anaerobic exercise is the type where you get out of breath in just a few moments, like when you lift weights, when you sprint, or when you climb a long flight of stairs (or a short flight if you're deconditioned!)

A caveat

Dancing, swimming, water aerobics, biking, walking, hiking, and many other activities are all examples of aerobic activities, but they can be anaerobic too if they are performed at a high enough intensity. Try riding your bike alongside Lance Armstrong in the French Alps and you'll know what anaerobic exercise means in moments. But then again, riding along on your bike at a leisurely 8-10 mph on the boardwalk at the seashore is the same activity, but at a much lower intensity, much lower heart rate, and much lower oxygen consumption, and so in this case, biking is aerobic. The bottom line is that the intensity that you perform an activity determines if it's aerobic or anaerobic.

What are the health benefits of aerobic exercise?

Perhaps no area of exercise science has been more studied than the benefits of aerobic exercise. There is a mountain of evidence to prove that regular aerobic exercise will improve your health, your fitness, and much more. Here's a partial list of the documented health benefits of aerobic exercise.

Obesity and weight control

Aerobic exercise is believed by many scientists to be the single best predictor of weight maintenance. You can lose weight without exercise by reducing your caloric intake enough so that you burn more calories than you consume, but it takes a regular dose of exercise to keep your weight off. How much is not clear, but somewhere between 40 minutes of vigorous exercise several times per week to 75 minutes of moderate intensity exercise five or more days per week is probably about right. Your mileage will vary, and so once you get to the weight that you want to be at you'll need to experiment with different amounts of exercise until you find the one that works for you.

The American College of Sports Medicine recommends that overweight and obese individuals progressively increase to a minimum of 150 minutes of moderate intensity physical activity per week, but for long-term weight loss, overweight and obese adults should eventually progress to 200 to 300 minutes per week of moderate-intensity physical activity.
Aerobic exercise definitely burns lots of calories. Below is a table of minutes of continuous activity necessary to expend 300 calories based on your body weight.

TABLE: Minutes of continuous activity necessary to expend 300 kcal based on body weight.

		Body weight (lb)
		120	130	140	150	160	170	180	190	200	210	220	230	240	250
Conditioning exercises
Cycling
	Stationary	66	61	57	53	50	47	44	42	40	38	36	35	33	32
	Outdoor (leisure)	83	76	71	66	62	58	55	52	50	47	45	43	41	40
Walking
	2.5 mph	110	102	94	88	83	78	73	70	66	63	60	58	55	53
	3.0 mph	94	87	81	76	71	67	63	60	57	54	52	49	47	45
	3.5 mph	83	76	71	66	62	58	55	52	50	47	45	43	41	40
Water aerobics		83	76	71	66	62	58	55	52	50	47	45	43	41	40
Lap swimming		41	38	35	33	31	29	28	26	25	24	23	22	21	20
Yoga		83	20	21	23	24	26	27	29	30	32	33	35	36	38
Resistance exercise		55	51	47	44	41	39	37	35	33	31	30	29	28	26
Dancing
Aerobic dance		55	51	47	44	41	39	37	35	33	31	30	29	28	26
Low-impact aerobic dance		66	61	57	53	50	47	44	42	40	38	36	35	33	32
Ballroom dance (fast)		60	56	52	48	45	42	40	38	36	34	33	31	30	29
Ballroom dance (slow)		110	102	94	88	83	78	73	70	66	63	60	58	55	53
Lifestyle activities
Golf (walking)		73	68	63	59	55	52	49	46	44	42	40	38	37	35
Raking the lawn		83	76	71	66	62	58	55	52	50	47	45	43	41	40
Lawn mowing
	Walking power mower	73	68	63	59	55	52	49	46	44	42	40	38	37	35
	Riding mower	132	122	113	106	99	93	88	84	79	76	72	69	66	63
Vacuuming/sweeping		132	122	113	106	99	93	88	84	79	76	72	69	66	63

Body mass index <18>2 is not recommended, and therefore these values have not been represented on this table.

How much aerobic exercise do you need to do to gain the benefits?

There are two physical activity guidelines in the Unites States. The first, the Surgeon General's Report on Physical Activity and Health, is a lifestyle recommendation. That is, you can modify it to fit into your daily routine and activities of daily living. The recommendation is that all adults should accumulate 30 minutes of moderate-intensity activity on most, if not all days of the week. The key words are "accumulate" and "moderate-intensity." Accumulate means that you can do 10-15 minutes at a time and repeat that a couple of times throughout the day; for example, 10 minutes in the morning, 10 minutes at lunch, and 10 minutes around dinner. Moderate intensity is equivalent to feeling "warm and slightly out of breath" when you do it.

The second recommendation is from the American College of Sports Medicine. The ACSM recommends 20-60 minutes of continuous aerobic activity (biking, walking, jogging, dancing, swimming, etc.), three to five times a week, at 60%-90% of maximum heart rate, and two to three days of resistance training. This is a more formal, "workout" recommendation, although you can also accumulate the more intense workout in bouts of 10-15 minutes throughout the day if you like.

Which one you choose is a personal choice. They are not intended to compete with each other, but rather provide options, and maybe even complement each other. For instance, the Surgeon General's recommendation may be more practical for individuals who are unwilling, or unable, to adopt the more formal ACSM recommendation. Of course, there's no downside to working out regularly with aerobic exercise and also becoming more physically active as per the Surgeon General (take more stairs, mow the lawn by hand, park far away from the store and walk).

How do I go about getting started with aerobic exercise?

My suggestion for getting started is almost always the same. Keep it simple, keep it practical, keep it convenient, keep it realistic, keep it specific, and don't try to make up for years of inactivity all at once. Select any activity and amount of time where the probability of sticking with it is high. You may not love walking, but if you can do it right outside your door, and it requires no special equipment, and you already know how to do it (you've been walking your entire life!), then walking might be your best bet for getting started because it's so convenient.

What I mean by "be specific" pertains to setting exercise plans. Planning is helpful for behavior change, and I suggest that you set goals each week. I suggest writing down what day(s) of the week you'll exercise, what time of day, minutes of activity, location, and the activity that you'll do. Be as specific and realistic as possible, and remember that it's not how much you do when you get started but that you simply get started (getting started is usually the hardest part).

A sample plan might look like this:

• Monday: Take a 20-minute brisk walk at 7 a.m. around the block four times.
• Tuesday: Do the same as on Monday.
• Wednesday: Take a 20-minute walk at 6:30 p.m. (right before dinner) around the block.
• Thursday: Take the day off.
• Friday: Take a 20-minute walk at 7 a.m. around the block.
• Saturday: Walk with your family at 10 a.m. for 45 minutes in park.
• Sunday: Bike ride with your spouse for 60 minutes in park at noon. Mom will baby-sit.

I suggest keeping records of your weekly progress by writing down what happens, or at least checking off that you followed through, and then setting your weekly plan every week for at least three months. Then at three months you can evaluate your progress and see if any changes need to be made.

Also ask yourself at that time if you believe you will be exercising regularly in six more months. If the answer is "I'm not sure," or "no," then you ought to continue to set weekly goals. If you are confident that you can maintain the behavior and will be exercising in six months, then you may not need to set weekly goals, but at the fist sign of slipping, you ought to go back to it.

What are some aerobic training workouts and routines?

There are a number of ways to approach aerobic training. I'll use walking as an aerobic activity and go through some of the training methods. You can plug in any other aerobic activity if you prefer. If you're interested in running, please read the Running article.

"Simple" aerobic training

The simplest method of starting is just that, simple. Select the number of minutes you'd like to walk for (let's say 20 minutes for your first walk) and head out the door or step on the treadmill and go for it. Remember that to make it aerobic you want to walk at a pace that leaves you feeling "warm and slightly out of breath" and one that you can sustain for the time that you planned. In this case, set your sights on completing 20 minutes and pace yourself to do it. If you start too quickly, then you may poop out too soon. It's not important how fast you do it; it's just important that you attempt to complete the time. If you find 20 minutes is too ambitious, then start with less. Again, the most important thing is to get started. You can always add more later on.

Five-out, five-back training plan

Borrowing from Mark Fenton, I like the simplicity of the five-minute out, five-minute back aerobic training plan. Just like it sounds, you walk or jog out for five minutes, stop, and return to your starting place. That's it. 10 minutes and off you go about your day! If you feel ambitious you can try seven and a half out and seven and a half back, or even 10 out and 10 back. People frequently report that this isn't enough, but remember, the point is to get started; you can always add more later on.

Interval training

Interval training is more intense than simple aerobic training. It's a very effective way to increase your fitness level (remember stroke volume and mitochondria activity!), but it's tough, and so I recommend holding off until you build up to 20-30 minutes of aerobic exercise. The idea to intervals is to set up work to active-rest ratios (work:active-rest), and as you get more fit, decrease the active-rest interval and increase the work interval. The work interval of the ratio is a speed that is faster than what you usually do, and the active-rest interval is your usual speed. To do it, you start at your usual speed for five to eight minutes, then increase the speed to the work interval for one to three minutes, then slow down to your usual speed for a few minutes to catch your breath (this is the active-rest interval), and then you repeat the cycling for the duration of your workout.

Here are some examples of interval training using walking as the activity:

Training Plan #1

Try the following if you currently walk for 30 minutes at 3.5 mph on the treadmillInterval 1: 3.5 mph for five minutes to warm upInterval 2: 3.8 mph for one minuteInterval 3: 3.5 mph for three minutes to catch your breath (active-rest)Interval 4: 3.8 mph for one minuteInterval 5: 3.5 mph for three more minutes, and so on until you reach 30 minutes.
After a few weeks you can try increasing using plan #2.

Training Plan #2

The work:active-rest ratio in the above example is 1:3. Over the course of weeks and months, you increase the work interval and decrease the active-rest. For example:Interval 1: 3.5 mph for five minutes to warm upInterval 2: 3.8 mph for two minutesInterval 3: 3.5 mph for two minutes (active-rest)Interval 4: 3.8 mph for two minutesInterval 5: 3.5 mph for two more minutes, and so on until you reach 30 minutes.

Training Plan #3

The work:active-rest ratio in the above example is 1:3. Over the course of weeks and months you increase the work interval and decrease the active-rest. For example:Interval 1: 3.5 mph for five minutes to warm upInterval 2: 3.8 mph for three minutesInterval 3: 3.5 mph for one minutes (active-rest)Interval 4: 3.8 mph for three minutesInterval 5: 3.5 mph for one more minute, and so on until you reach 30 minutes.

As you can see, the ratio changed from 1:3 to 3:1 (work to active-rest). The next step would be to do all four minutes at 3.8 mph (the new active-rest) and increase the work interval for one minute to 4.0 mph.

One final note.

Spin class is interval training. It's done at gyms on special spin cycles with an instructor who barks out orders to increase the intensity and then slow down to catch your breath. It's addictive, and people who do it regularly swear by it. You should already be doing some aerobic exercise and be reasonably conditioned before you try it, but I recommend it if you're looking for one of the toughest workouts around.

Heart rate training

You can get more specific with your aerobic interval training and use heart rate since it's an excellent indication of how hard you are working. Let's use jogging on a treadmill as the aerobic activity in this example. For example, if your heart rate is at 70% of your predicted maximum when you jog at 6 mph, then start at that speed and either increase the speed or elevation so that your heart rate increases to 85% or even 90% for one minute, then back to your usual jogging speed for three minutes to elicit a heart rate of 70%. Start with a 1:3 work:active-rest ratio. That's a good starting point, and as you increase the work intervals and decrease the active-rest ratios like in the examples above, you'll notice that your conditioning improves so that your heart rate will be lower at the higher speeds.

It's a good idea to plan your intervals in advance. Write them down so that you don't have to think about it while you're working out. I also suggest intervals no more than one to two times per week because they are tough workouts and you will need some time to recover. It's okay to do aerobic activity on days in between your intervals, but give your body a chance to recover from the intervals before doing them again.

Increasing duration and intensity

The general rule for increasing aerobic activity is 10% per week. Interestingly, there's no evidence to suggest that a 10% increase is the safest and most effective amount of time to increase, but that's the rule of thumb and it seems to work pretty well. So, if you're walking for 20 minutes then the next increase ought to be two minutes for the following week. The bottom line though is to listen to your body. If you find that increasing by 10% is very easy, then go ahead and try a little more. But if you find that you are tired for hours after your workout, or chronically sore or achy from your workouts, then you know you need to cut back to 10% increases. Learn how to listen to your body and everything should be okay.

What are the different types of aerobics classes?

Step, funk-fusion, hip-hop, jazz, kick box, boot camp, cardio box...There are dozens of classes to choose from. They last anywhere from 30-60 minutes and vary in intensity. Here's some advice for choosing classes:

1. Classes are generally rated as beginner, intermediate, and advanced. Choose the level that fits your condition. It's no fun taking an advanced class if you're a beginner. It will be hard and frustrating and you won't enjoy the experience. Watch the class or speak with the instructor to help you decide what's right for you. Sometimes it comes down to the class time that fits your schedule, but just be sure to not get in too far over your head.

2. Low-impact classes mean that one foot always stays on the ground. They are less intense than high-impact and may be more suitable if you are a beginner. Some classes are now called, "high-low" or "mixed-impact" which means they combine low and high-impact moves. Again, speak with the instructor if you're not sure.

3. High-impact means both feet leave the ground, so there will be jumping and balance moves. Stick with lower-impact and more gentle and rhythmic dance classes if you are concerned about the pounding (low back problems, knee arthritis, or other joint injuries).

4. Experiment until you find the classes that work best for you.

Classes are great for people who like to exercise with others, who like to dance, who like music and rhythm, who want the extra motivation and energy that an instructor and class provides, and who prefer the structure and schedule of a regular class. Classes, equipment, and videos are all great ways to stay fit and healthy, but if you're limited by injury or other conditions, then aerobic exercise chair workouts may be just the thing (see resources for online vendors). The instructor leads you through a workout in a chair and it's great exercise.

You might not need chair exercise, but you may have a parent or friend who does. Exercise videos and DVDs make great gifts!

The bottom line to equipment, classes, and videos is that if they get your heart rate elevated and keep it there, then it's aerobic and it counts!

Benefits of aerobic exercise

There are numerous benefits for health and general well being to be gained from regular cardiovascular exercise:

• Increased energy levels
• Reduced stress and improved mental health (due to the release of endorphins in the brain)
• Increased heart and lung efficiency
• Reduced blood pressure, resting heart rate and risk of stroke or heart attack.

Does aerobic exercise aid weight loss?

Weight is lost by creating a calorie deficit, burning more calories than you take in, so undertaking activities that burn large amounts of calories is an excellent accompaniment to a calorie controlled diet to help shift those unwanted pounds.

For example, half an hour of low paced jogging can burn around 300 calories. This can make a substantial contribution towards achieving the necessary calorie deficit to lose weight, or alternatively it can earn you a bar of chocolate that you feel less guilty about eating.

Aerobic exercises: At home

It is not essential to join a gym or to go out in the middle of winter to get an aerobic workout. There are a number of exercises that you can do in the privacy of your own home.
The cheapest options being putting on your favourite CD and dancing around the living room or giving the house a vigorous clean.

There is also an ever increasing array of affordable home fitness products available, such as steps, skipping ropes (remember to put your breakables a safe distance away), rebounders (rebounding is considered by NASA to be the “most efficient and effective exercise yet devised by man”), dance mats that you can use with your games console and exercise videos so that you can workout with your favourite celebrity.

Aerobic exercises: Outdoors

Even taking a few extra brisk walks can be enough to improve fitness and receive the benefits of aerobic exercise, just as long as you are working hard enough that your heart rate is increased and you are breathing faster.

Running, jogging or going out for a bike ride when the weather’s nice are all good forms of aerobic exercise.Pretty much any exercise is better than no exercise at all, however, team sports are often less effective for developing aerobic fitness as while they involve periods where large amounts of energy is expended, these are often surrounded by periods of activity where the heart rate is allowed to drop.

The real benefits of aerobic exercise come from constant movement.

Aerobic exercises: Down the gym

Your local gym will provide a wide variety of aerobic options, such as treadmills, cross trainers, exercise bikes, stairmasters, rowing and ski machines so that you can just switch on and get started with your workout. It can be a good idea to diversify between different machines and different speeds/levels of resistance as your body can get used to a certain routine and after a number of sessions the same routine will not work your heart and lungs as much as it once did.

For those who prefer to work out as part of a group, many gyms provide classes, such as various forms of dance, body pump, body combat and step aerobics with a trained instructor to ensure that you get the most out of your workout.

If you have access to a pool, swimming is also a very effective cardiovascular activity. As it is very low impact it is often suitable for people who have had injuries or problems with muscles or joints.
How often to train

For good cardiovascular fitness it is generally recommended to exercise 3 to 5 times a week and for 30-60 minutes, not including warming up at the start and cooling down at the end.
The main thing is to ensure that your heart and lungs are worked hard enough and for long enough to gain the benefits of aerobic exercise but not so long that you run the risk of injury. To check whether you are working out at the correct intensity, you should be out of breath but still capable of speaking.

It is important to start slowly. If you have been inactive for some time, don’t throw on your trainers and set off on a ten mile run.

If a half an hour session feels like too much, start with 10 minute sessions for the first week then increase that to 15 or 20 minute sessions the next week and so on until you feel comfortable exercising for longer.

Make sure that you listen to your body. It’s ok for muscles to be tired, but if they or your joints start to feel sore or breathing becomes uncomfortable slow down or stop to ensure that you are in a fit state for your next session.

Aerobic versus anaerobic exercise

Aerobic exercise and fitness can be contrasted with anaerobic exercise, of which strength training and weight training are the most salient examples. The two types of exercise differ by the duration and intensity of muscular contractions involved, as well as by how energy is generated within the muscle. Initially during aerobic exercise, glycogen is broken down to produce glucose, which is then broken down using oxygen to generate energy. In the absence of these carbohydrates, fat metabolism is initiated instead. The latter is a slow process, and is accompanied by a decline in performance level. This gradual switch to fat as fuel is a major cause of what marathon runners call "hitting the wall". Anaerobic exercise, in contrast, refers to the initial phase of exercise, or to any short burst of intense exertion, in which the glycogen or sugar is consumed without oxygen, and is a far less efficient process. Operating anaerobically, an untrained 400 meter sprinter may "hit the wall" short of the full distance.

Aerobic exercise comprises innumerable forms. In general, it is performed at a moderate level of intensity over a relatively long period of time. For example, running a long distance at a moderate pace is an aerobic exercise, but sprinting is not. Playing singles tennis, with near-continuous motion, is generally considered aerobic activity, while golf or two person team tennis, with brief bursts of activity punctuated by more frequent breaks, may not be predominantly aerobic. Some sports are thus inherently "aerobic", while other aerobic exercises, such as fartlek training or aerobic dance classes, are designed specifically to improve aerobic capacity and fitness.

Among the recognized benefits of doing regular aerobic exercise are:

• Strengthening the muscles involved in respiration, to facilitate the flow of air in and out of the lungs
• Strengthening and enlarging the heart muscle, to improve its pumping efficiency and reduce the resting heart rate, known as aerobic conditioning
• Toning muscles throughout the body
• Improving circulation efficiency and reducing blood pressure
• Increasing the total number of red blood cells in the body, facilitating transport of oxygen
• Improved mental health, including reducing stress and lowering the incidence of depression

As a result, aerobic exercise can reduce the risk of death due to cardiovascular problems. In addition, high-impact aerobic activities (such as jogging or jumping rope) can stimulate bone growth, as well as reducing the risk of osteoporosis for both men and women. In addition to the health benefits of aerobic exercise, there are numerous performance benefits:

• Increased storage of energy molecules such as fats and carbohydrates within the muscles, allowing for increased endurance
• Neovascularization of the muscle sarcomeres to increase blood flow through the muscles
• Increasing speed at which aerobic metabolism is activated within muscles, allowing a greater portion of energy for intense exercise to be generated aerobically
• Improving the ability of muscles to use fats during exercise, preserving intramuscular glycogen
• Enhancing the speed at which muscles recover from high intensity exercise

"Aerobics" is a particular form of aerobic exercise. Aerobics classes generally involve rapid stepping patterns, performed to music with cues provided by an instructor. This type of aerobic activity became quite popular in the United States after the 1970 publication of The New Aerobics by Dr. Kenneth H. Cooper, and went through a brief period of intense popularity in the 1980s, when many celebrities (such as Jane Fonda and Richard Simmons) produced videos or created television shows promoting this type of aerobic exercise. Group exercise aerobics can be divided into two major types: freestyle aerobics and pre-choreographed aerobics.

Varieties of Aerobic Exercise

Indoor

• stair climbing
• elliptical trainer
• indoor rower
• stairmaster
• stationary bicycle
• treadmill
  

Outdoor

• crosscountry skiing
• cycling
• inline skating
• jogging
• nordic walking

Indoor or outdoor

• kickboxing
• swimming

Weight Loss Exercise

Life, unfortunately, doesn't come with instructions. There's no book to explain how to make it from birth to death and everything that falls in between. One of the hardest things you have to deal with every single day is exercise.

You may equate exercise with sweat, pain and tight clothes that announce every unsightly bulge. Maybe you plan on exercising every day but, somehow, never actually get to it. The truth is, exercise doesn't have to hurt and it doesn't have to occur in a health club.

Exercise can happen anywhere: at work when you're walking up and down the stairs or at home while you're walking the dog, cutting the grass or vigorously cleaning out your garage. Once you understand that there are ways to incorporate exercise into your life without even once pulling on anything made of Spandex, you're on your way to a healthier life.

Regular exercise is an important part of effective weight loss. It helps to control your weight by using excess calories that otherwise would be stored as fat. Physical activity also helps prevent many diseases and improve your overall health.

Your weight is determined by the number of calories you eat each day minus what your body uses. Everything you eat contains calories, and everything you do uses calories, including sleeping, breathing, and digesting food. Any physical activity in addition to what you normally do will burn those extra calories.

Balancing the number of calories you expend through exercise and physical activity with the calories you eat will help you achieve your desired weight. The key to successful weight loss and improved overall health is making physical activity a part of your daily routine.
Research consistently shows that regular exercise, combined with healthy eating, is the most efficient and healthful way to control your weight.


Types of Exercise

It does not matter what type of physical activity you perform -- sports, planned exercise, household chores, yard work, or work-related tasks -- all are beneficial.

Over the past few years, exercise advertisements have targeted simplified exercise routines for weight loss and maintenance. Some exercise advertisements sell the belief that one machine will work your entire body and give you the results you need.

However, many of these machines may only be good for one type of conditioning, such as cardiovascular; these machines also have limitations to the type of exercise you can do and they are not good for everyone. To determine the best type of exercise program for you, talk to your doctor and a certified athletic trainer.

How Much Exercise Should I Do?

Studies show that even the most inactive people can gain significant health benefits if they accumulate just 30 minutes or more of exercise or other physical activity per day.
For the greatest overall health benefits, experts suggest 30 minutes of moderate-intensity aerobic exercise (see below) most days of the week plus some form of anaerobic exercise (see below) such as muscle strengthening activity and stretching at least two to three times a week.

If you have been inactive for a while, you may want to start with less strenuous activities such as walking or swimming at a comfortable pace. Beginning at a slow pace will allow you to become physically fit without straining your body. Once you are in better shape, you can gradually do more strenuous activity.

Aerobic Exercise

Aerobic exercise is any activity involving large muscles, done for an extended period of time, that makes the heart and lungs work harder. Aerobic exercise can be done for weight loss, but it also provides cardiovascular benefits. Examples of aerobic exercise include walking, biking, jogging, swimming, aerobic classes, and cross-country skiing.

Anaerobic Exercise

Anaerobic exercise usually refers to resistance training, such as lifting weights. Anaerobic exercise is done primarily for increased muscle mass. Weight training is a form of anaerobic exercise.

Moderate-Intensity Activities

Moderate-intensity activities include some of the things you may already be doing during a day or week, such as gardening and housework. These activities can be done in short spurts -- 10 minutes here, 8 minutes there. Alone, each action does not have a great effect on your health, but regularly accumulating 30 minutes of activity over the course of the day can result in substantial health benefits.

To become more active throughout your day, take advantage of any chance to get up and move around. Here are some examples:

· Take a short walk around the block.
· Rake leaves.
· Play actively with the kids.
· Walk up the stairs instead of taking the elevator.
· Mow the lawn.
· Take an activity break -- get up and stretch or walk around.
· Park your car a little farther away from your destination and walk the extra distance.

The point is not to make physical activity an unwelcome chore, but to make the most of the opportunities you have to be active.

Becoming more active benefits your health, helps you lose weight and improves your body shape
Start now - make exercise part of your daily routine. At any age, increasing your daily activity, even by a small amount, can make a difference.Our bodies are designed to be active and all activity / exercise will develop and firm the muscles of the body.

Exercise doesn't have to be a chore. Moderate exercise for half an hour 3 to 5 times a week can bring enormous health benefits. Read on to find ways you can become more active, lose that fat and have some fun…

Walking

Make a determined effort to walk throughout the day. Get off the bus or train a stop or two before your destination and walk the rest of the way; park your car in the furthest space in the car park; walk up and down stairs (no lifts); walk the children to school; walk to the local corner shop for your newspaper or milk, etc.

15 min moderate walking will burn 52 extra kcal*

Housework Can Do the Trick!

Turn those tiresome chores into healthy positive ones! Turn on the music and clean the windows, hoover, dust and wash up at a brisk pace, and burn off those calories.

15 min hoovering / dusting will burn 38 extra kcal*

Get Out In the Garden

Mowing the lawn, weeding and digging all count.30 min weeding will burn 104 extra kcal*

Clean Your Car

Time you ran your car through the wash? Why not wash it by hand? It's cheaper, better for the environment and a great form of exercise. Put your back into it and you'll get a better result!

30 min moderate car washing will burn 86 extra kcal*

Play Actively With the Kids / Get Some Friends Together

How about heading for the park for some football, rounders, or frisbee throwing. Or dusting off the bike for a leisurely ride?

30 min recreational cycling will burn 90 extra kcal*

Try A Sport

Dip into our try a sport section for more information on a variety of exercise - walking, cycling, swimming, skipping, yoga ... and more.

The important thing is to become active so that your heart is pumping blood at a slightly increased rate and you are burning calories in empowering your muscles! Go for it...


*Based on a 40 year old female of 5’5" tall who weighs 12st 7lb and is moderately sedentary.

Extra calories are those you burn on top of the calories you use for basic day-to-day living. Inputting your exercise into your exercise diary will calculate the number of calories you will burn based on your weight, age, gender and background activity level.

Set Your Goal

To help get you started, decide on a goal and make a workout plan designed to meet this goal. Once you decide upon a plan, remember to keep a log. This keeps you motivated and "on track".

Keeping Motivated

Becoming and staying fit is a lifelong process, so don't become discouraged. Small steps, each day is the key. Also, keep these tips in mind:

• Exercise with a friend.
• Mix your regular training with more traditional activities.
• Keep fitness magazines, books and articles on hand when you have free time.
• Keep a tight fitting pair of jeans (or any other article of clothing) around. This encourages you to exercise. It also allows you to monitor changes in your weight or body.
• Plan for bad weather. Have an alternative to your usual outdoor activity.
• Work out at different times of the day, and then write down how you feel before and after each work out. Discover the best time of day to work out.
• Combine housework with more strenuous activity. For example, shuffle, squat, jog or dance while cleaning up.
• Make exercise a priority.
• Park in the furthest corner of the car park instead of the closest you can find.
• Take the stairs rather than the lift.
• Have a walk after lunch or dinner.

Are you interested in beginner a workout program to lose weight and get healthy?

Despite what you may think, losing weight isn't a mysterious process. In fact, weight loss doesn't even have to involve strange diets, special Surgery or even the 'magic' of pills or fitness gadgets. Want the secret to weight loss? Make small changes each and every day and you'll slowly (but surely) lose those extra pounds.

To lose one pound, you must burn approximately 3500 calories over and above what you already burn doing daily activities.

Instead of....	Do this...
Using your break to catch up on work or eat a snack	Walk up and down a flight of stairs for 10 minutes (calories burned: 100)
Hitting the snooze button	Get up 10 minutes early and go for a brisk walk (calories burned: 100)
Watching television after work	Do 10 minutes of yoga (calories burned: 50)

Focusing on daily changes is the best way to reach your goals. No, you won't lose weight overnight but isn't it better to permanently change your life for the better? Say it with me: My Health Is More Important Than My Appearance. Repeat that 10 times a day and you're on your way to better health.

Start exercising today to get fit and healthy. Are you ready? Not sure where to start?

Exercise Tips for Beginners #1

Ready, set - goal!You have to want to add exercise to your lifestyle in order to lose weight.
Once you know you want it then you have to set your goal. Setting goals is one of the best exercise tips to help you stay on track.

Your goal should be made up of one large goal and several mini goals.

For instance, your large goal could be to add a 45 minute aerobic exercise 4 times a week and strength training exercises 3 times a week by the end of the year.

This larger goal is what you want to build up to.

Exercise Tips to Lose Weight #2

Find your workout area

Before you start your weight loss workout, take a look at your goal. What type of exercises do you plan to do?

Walking for exercise is a great way to start. Find a place where you can walk. During the summer, this could be your neighborhood, but you may want to find an alternate walking place for when the weather is bad. For instance, is your local gym open after school hours where you could walk around the basketball court?

If you are using a favorite workout DVD, then make sure there’s enough room where your T.V. is located to do all the exercises. Find a local gym where you can use their equipment if you don’t have your own home gym or room for exercise equipment.

Exercise Tips for Losing Weight #3

Get comfortable

Okay, you are off to a great start. You have your goal and your workout area, now it’s time to get comfortable.

I know, you’re asking yourself, what does she mean get comfortable? Exercise is not supposed to be relaxing. You’re right. I don’t mean sit back, relax and get comfortable. What I mean is make sure you will be comfortable during your exercise routine.

So, if you chose walking for exercise, make sure you have walking shoes that will give you the right support. You don’t want to damage any muscles just because you have the incorrect exercise apparel.

Make sure your clothes are comfortable as well. They should stretch with you as you move. Don’t wear tight jeans or ill fitting clothes. You want to stay focused on your exercise and not the fact that your clothes are irritating you.

Exercise Tips for Beginners #4

Start Slow

If you've already read exercise tips 1 - 3, then you now have your goal, your exercise spot and you’re dressed and ready to go, so let’s start exercising.

If this is your first attempt at following a weight loss workout routine, or you haven’t worked out for awhile, then start slow. Don’t follow the “no pain, no gain” mantra. This old phrase is still used today and many still believe that if you don’t feel the pain, you have not exercised at a high enough level.

If you feel some muscle soreness the next day, that’ probably okay. But if you can no longer sit up because you did 100 abdominal exercises the day before, then you probably over did it. In fact, if you over do it, you could be damaging the muscle tissues.

A good exercise tip when strength training is to alternate your muscle groups. Don't work the same muscles two days in a row.

For your aerobic exercises, a good rule of thumb is that you should be able to talk – say a sentence or two – but you should not be able to sing a complete song. If you can still sing, then you need to move it up a notch. If you can’t talk, then slow it down. Make sure you are working within your target heart rate zone.

Exercise Tips to Lose Weight #5

Warm Up - Cool Down - Stretch

Of all the exercise tips, this is the one that is critical and very often ignored. Before starting any workout routine, rather it be walking for exercise, your favorite fitness DVD or abs exercises, make sure to warm up and stretch those muscles. You want to ensure you don’t tear any muscle tissue during your workout.

Your warm up should be approximately 5 minutes. Simply walk or march in place for a few minutes, then maybe lightly skip – warming up those muscles. After this, take some time to stretch out - no I don't mean go lie down - I mean stretch your muscles.

Once you have warmed up, start your workout routine and remember to keep it at the level that’s right for you – not too hard but make it count as well.

Don’t forget to cool down. Your cool down should also be no less than 5 minutes and could be as much as 10 minutes. The cool down process is just as important as the warm up, but for different reasons.Still not convinced you should warm up and cool down? Be sure to read this article on the benefits of warming up and cooling down and why you should not skip these critical steps in your exercise routine.

Exercise Tips for Losing Weight #6

Mix it up

You have now been exercising for a few weeks or even just a few days. Now’s the time to make any adjustments that you may need.

Maybe you started with what you thought would be the best aerobic exercise, like jogging, but you find your knees are not up to the task. Now’s the time to adjust your mini goal and maybe your larger goal. Some experts say that walking is actually better for you (easier on the joints) and if done at a brisk pace, can have the same benefits as jogging.

Did your original goal include using a treadmill and then a home gym? That spare bedroom now a bit crowded and your workout routine now consists of moving heavy exercise equipment? Simplify! You don’t have to have all the latest and greatest equipment to achieve your goal. Try doing resistance band exercises or get some dumbbells to tone and build lean muscle.

Lastly, make it fun. Mix it up to keep it fun. Add something you like doing, like swimming or water aerobics or even gardening.

Even your favorite sport or leisure activity burns calories. Check out this article on Fun Activities and Calories Burned. Maybe you will take up a new activity once you learn how many calories you can burn.

Mix it up, adjust, keep it simple and have fun!

Before You Start Exercising

Before starting any exercise program, be sure to talk with your doctor. He or she can offer suggestions about which type of program would be best for you.

Sources: exercise4weightloss.com, webmd.com, weightlossresources.co.uk