Designing Your Way to Weight Loss

Designing Your Way to Weight Loss
Any effective weight loss plan needs to incorporate cardio
activity to help burn calories. Why not design your own
weight loss program?

Here's how... whether you go to the gym, the great
outdoors, or workout classes at your local college or
community center.

The Basics of Weight Loss Design

The most important factor about designing an exercise
program is knowing some of the basics and why they are
important.

Determine Max Heart Rate

Before you begin, determine your maximum heart rate.

The Journal of the American College of Cardiology
recommends using 208 minus .7 times your age to find your
maximum heart rate. This is also known as your target heart
rate zone. It is the pulse rate, or your beats per minute,
that allows you to safely exercise while getting the best
results.

Exercise Intensity

Once you know what your maximum heart rate is, you can
determine the exercise intensity you need to reach your
weight loss goals.

If you are just beginning a fitness program, physicians
recommended that you exercise at 50-60 percent of your
maximum heart rate. If you have been at it for a while and
get regular exercise, you should target 60-70 percent of
your maximum heart rate. Those who are involved in intense
fitness programs, generally conditioned athletes, the
target should be 75-85 percent maximum heart rate.

The Talk Test

An easy test to know if you're working beyond your safe
heart rate level is the talk test. If during your workout,
you struggle to talk, you're pushing yourself too hard and
you should take down the intensity level. Varying the
intensity levels of your workouts is a good prescription
for success. First, it will keep you from becoming bored
with the routine and giving up. Secondly, more injuries
occur during highly intense workouts so it's important to
monitor how your body reacts during the workout and not
overextend yourself. Lastly, an effective workout will
raise your cardio level which burns fat, and include
strength training to develop muscles.

Muscle Group Targeting

If your goal is overall body conditioning, focus on
activities that use large muscle groups. Examples include
swimming, running, walking, stair climbing, cycling or
treadmills. For developing more specific muscle groups, you
can use weights and incorporate more strength training
activities, which target certain parts of your body.

Workout Frequency

The frequency of your workouts will have a direct impact on
the results. You can improve your general fitness level
with a simple 30 minutes three times a week. For more
pronounced results and higher fitness level, you should
exercise 3 to 5 times each week, hitting your maximum heart
rate during the workout, with no more than 48 hours between
workouts.

Stretch It Out

Be sure that you stretch before you begin exercising, and
as you cool down after the workout. You should warm up and
cool down for at least 5 to 10 minutes. You'll run less
risk of injury during the workout, and you won't suffer
from muscle fatigue.

Keeping these basics in mind will help as you "design" your
way to weight loss. Keep moving and you are sure to have
success!

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Debbie helps women wanting to lose weight quickly by
through her blog on natural weight loss tips and
supplements...http://weonadiet.com .