There are not enough words to emphasize the importance of planned exercising for your health weight loss plan and even duration of life. All those involved in keeping a diet know that if calories taken in are equal to calories taken out, their weight would remain the same. So, in order to lose weight, one need to tip this balance to create negative energy balance.
The best and easiest way to create and keep a negative balance is increased planned exercising. Not only exercising every day will definitely help you lose weight, but also to keep the weight off. Therefore, you must keep in mind that exercising should not be just a part of a temporary losing weight program, but a way of living for the entire life. If you don’t continue to exercise after you gain the weight you desire, for sure you’ll put it back in less time than before. And, sadly, it will stick there no matter what you do after that, supposing you still have the will to restart another diet program.
A lifetime of planned exercising
As I said before, in order to lose weight and keep it off after that, you need to commit yourself to a lifetime of daily exercising program. I know that there will be some days when you don’t feel like doing this, or you’re sick or you’re in holidays. It is okay giving up exercises now and then. But it’s important to remember that this should not happen too often and should not lead to letting go the exercising program for good.
The plan of your daily exercising should take into consideration four key factors: the state of your health, the frequency, the intensity and the duration of exercising.
4 key factors to planned exercising
Before beginning any exercising it’s very important to check your health and get clearance from your primary care provider, physician, or nurse practitioner, your cardiologist or any other specialist you need. The physician may help you to establish the intensity of your exercising, too, especially if you have a heart condition or you haven’t worked in a while.
The frequency of exercising should be daily at the same hour if possible. Be that in the morning or after dinner, it’s important to form some kind of routine of daily exercising. However, it’s also okay to exercises any other day or 4 times a week, if you have medical restrictions from your primary care provider.
The intensity of exercising is an indication of how hard you’re working. There are moderate and forceful intensity exercises. If you haven’t exercised in the past 6 months or so, definitely you should start with moderate intensity. The intensity of exercising should make it enjoyable, not a painful activity.
Examples of moderate intensity exercises include but are not limited to:
- water aerobics
- tennis (doubles)
- light gardening
- bicycling slower than 10 miles an hour
- walking 3 miles per hour
- swimming slowly
- ice skating
Forceful intensity exercises include:
- swimming vigorously
- aerobic dancing
- race walking
- bicycling faster than 10 miles per hour
- heavy gardening
- lifting heavy weights
- hiking mountains
- jumping rope
The duration of exercising should be between 150 minutes and 420 minutes a week, according to some specialists in nutrition and dietetics. Exercising less than 150 minutes a week will not result in a significant weight loss, neither will keep weight off. And increasing the duration of exercising would normally lead to more weight loss.
Personal planned exercising program
First thing to remember establishing your exercising goals is that you’ll probably never have free time to exercise, so you need to TAKE TIME to do that. Plan ahead your week and include on your agenda a special time for exercising. Put that task on your weekly calendar just as you would do to any important appointment.
Then, you have to choose your physical activities or a combination of activities and the three keys related to that: intensity, duration and frequency. For instant, you may choose to jog (forceful intensity) 30 minutes a day (duration), 7 days a week (frequency). That makes for 210 minutes of intense exercising.
Don’t forget to drink 8 ounces of water before you start exercising and bring with you drinking water during physical activities that require intense physical effort and longer duration.
If you can afford it, consult a personal trainer for guidance and motivation.