Tips for Exercise Success

Football, skipping, swimming, cycling, jogging, skiing, aerobic dancing, walking or any of dozens of other activities can help you lose weight and keep it off. They all cause you to feel warm, perspire and breathe heavily without being out of breath and without feeling any burning sensation in your muscles. Whether it is a structured exercise program or just part of your daily routine, all exercise adds up to a healthier heart and a leaner you.

Here are some tips for exercise success:

• If you've been sedentary for a long time, are overweight, have a high risk of coronary heart disease or some other chronic health problem, see your doctor for a medical evaluation before beginning a physical activity program.


• Choose activities that are fun, not exhausting. Add variety. Develop a repertoire of several activities that you can enjoy. That way, exercise will never seem boring or routine.


• Wear comfortable, properly fitted footwear and comfortable, loose-fitting clothing appropriate for the weather and the activity.


• Find a convenient time and place to do activities. Try to make it a habit, but be flexible. If you miss an exercise opportunity, work activity into your day another way.


• Use music to keep you entertained.


• Surround yourself with supportive people and decide what kind of support you need.


• Don't overdo it. Do low- to moderate-level activities, especially at first. You can slowly increase the duration and intensity of your activities as you become more fit. Over time, work up to exercising on most days of the week for 30-60 minutes.


• Keep a record of your activities.


• Reward yourself at special milestones. Nothing motivates like success!

Exercise to Lose Weight

The best exercise to lose weight is any exercise that you will do consistently. That being said, the two things that stop people from losing weight with exercise are either boredom or injury. The truth is that weight loss is about creating a calorie deficit, in other words, burning more calories than you take in. So while running at an 8-minute-mile pace might be a great calorie burner, if you're not going to do it, it's not going to help you. Instead, start with something you can do, like walking or working out on an elliptical machine or exercise bike. You will burn more calories with cardio (aerobic) exercise than with strength or resistance training, but when you combine the two, the results can be phenomenal. More muscle mass equates to more calories burned, even when you're at rest.

Of course, exercise is only ½ of the equation. Your diet must also be in line. No amount of cardio can offset a poor diet full of empty calories. To help keep you on track, try some of these helpful tips:

1. Have an exercise buddy or partner to keep each other motivated.
2. Schedule your workouts so you can plan to get them in.
3. Weigh yourself daily to see the results.
4. Don't do too much, too fast so you don’t get injured or burned out.
6. Cook more often.(Portions and calories, are out of control when you eat out).
7. Cut out the empty calories in sweets, soda, and beer.