EXERCISE FOR

WEIGHT LOSS

How much exercise do I need to do to lose weight?

The American Heart Association (AHA) suggests 150 minutes of moderate exercise per week. This comes down to about 30 minutes, five days a week. When you’re just starting to try and exercise regularly, this number can seem like a lot. Instead, think of it as a goal to work towards. If you’re not able to do 30 minutes of exercise in a row, just do what you can this week. Then do a little more next week. Slowly build up to those 30 minutes and then keep at it.

Doing three 10-minute workouts with breaks in between can be just as effective as a continuous 30-minute workout. Know that you’re preparing your body to achieve longer workouts in the future. Don’t get too hung up on the amount of time you spend exercising. Instead, choose an activity you enjoy so that you can work it into your schedule three to five days a week. The idea is to make it a habit.

Focus on what you’re capable of, not what you can’t do yet. By building up a support network of friends and family to do activities with, you build physical activity into your routine. Scheduling time to spend together while also engaging in activities is a great way to build exercise into your daily life.

What type of exercise burns the most calories?

Unfortunately there is no magic exercise that will make us lose a ton of weight very quickly. Like diet, there is no miracle type of workout that will make you lose weight faster than any other. The combination of a balanced diet and moderate physical activity contributes to healthy habits. Practicing those healthy habits will help you maintain a healthy weight.

For people who are overweight or obese, starting a new exercise regime can be particularly intimidating. It’s not at easy as just finding a popular exercise class to attend or download to do at home. If you’re Body Mass Index (BMI) is higher than 30, certain exercises may be painful or uncomfortable. The truth is, the first few weeks of starting a new exercise routine are always difficult. Your body may be sore or tired. But, building those healthy habits will lead to sustained positive results.

What types of workouts are good for weight loss?

The real answer is that all exercise burns calories, but finding something that works for you is the most important thing for you to keep at it and see long term results. At Peak Medical Weight Loss Center, we will design an individual exercise plan just for you. Together, we will set realistic goals to set you up for success. Know that you will need to motivate yourself in addition to our support. Starting to exercise regularly is no easy feat, but it will be worth it long term.

To create a balanced exercise plan, we will include aerobic, resistance, flexibility, and balance exercises. A combination of these will likely result in more weight loss than any one of them alone. We've also found that a varied program can keep people more interested. Allowing you to try out different types of workouts may help you discover what you like. There are many options to chose from!

Aerobic exercise should make up the base of your exercise plan. Aerobic exercise will get your heart rate up while also targeting large muscle groups. Examples of aerobic exercise include walking, stationary bicycling, and water aerobics. Walking is a great way to exercise. We love it because it can be done anywhere. Water aerobics is another great aerobic exercise, as the water ads natural support and resistance. Working out in water is gentle on the joints, while still getting your heart rate up. Stationary bikes with a backrest can also be a good option for aerobic activity. Bicycling can sometimes be more suitable for people with joint problems. The backrest can make this activity less stressful on the lower spine.

What kinds of training can i expect?

Different patients are capable of different things. If you are severely overweight or have injuries (or ailments) that prevent certain exercise, then it could be as little as learning some on the couch training. If you are a little more familiar with exercise programs, but have lost touch in recent years, then we will be able to help with that too. One thing that we will certainly help with is education of why exercise is important and how to incorporate it into your every day life. 

Resistance training is commonly referred to as weight training. It involves lifting weights using machines or free weights. Resistance exercise targets smaller muscle groups. Regularly practicing resistance training will build up strength in your body.

 

Flexibility training improves the movement of your joints, ligaments, and muscles. To build up flexibility, you’ll practice stretching regularly. Continued practice will result in better flexibility and may also improve your core strength.

 

Balance exercises are important to make your stability better. Good balance will help prevent from falling or other injuries. Most balance exercises are done without equipment. You could practice these while watching television or right when waking up, for example.

At Peak Medical we use S.M.A.R.T Training Programs

The program that Peak Medical staff provides for you will combine aerobic, resistance, flexibility, and balance into a program. Each program takes your time and physical limits into account. We will give you medical advice throughout the process. We’ll help you set “SMART” goals. Those which are Specific, Measurable, Attainable, Realistic, and Timely. Tracking your progress through the Peak Medical app will allow you to communicate back and forth with our staff. It will also keep you accountable to stay with your program.

Losing weight and keeping it off can drastically improve your health. Even the slightest change in weight can make a difference. You don't need to lose 20 pounds to start feeling better inside and out. The American Diabetes Association (ADA) notes that regular physical activity can improve your blood sugar levels, blood pressure, and reduce the risk of heart disease. Participating in consistent physical activity reduces your risk of type 2 diabetes by 58% in high-risk populations. Regular exercise has been proven to reduce the risk of other health problems.

Peak Medical can help you achieve your weight loss goals once you commit to beginning the journey. Call our office today to learn about how our exercise programs are developed. We can discuss whether one of our weight loss programs is right for you. Getting started is the hardest part.

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