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Exercise strategy for Losing Weight

For overweight persons and persons who are completely out-of shape, the best place to start is with walking

Step 1. Develop a walking routine. Start with walking till you have built enough endurance to walk a mile every day , five days a week.

Step 2. Follow walking routine with a 10 minutes of hand-held weights making natural movements. This will help to build some strength.

Step 3. Change your walking routine to combine walking with half the time of brisk walking (3 miles per hour), with half the time of regular walking (2 Miles per hour). Follow walking routine with hand held weights for 10 minutes.

Step 4. Add 15 minutes of Dancing. You should monitor your pulse (Heart Rate Calculator) during dancing and brisk walking to ensure that your heart beat is within target heart rate range. Simpler method is to sing a song. If you need to take air every 2 to 4 words, you are doing fine. If you need to inhale every five or six words, you are too slow. If need to take breaths in between every word, slow down.

At the end of Step 4, you have met the major milestone to complement your diet and weight loss. You are exercising about 1 hour per day, 5 days a week. It includes the following:

Regular walk (2 Miles per hour): 15 Minutes

Brisk walk (3 Miles per hour): 15 Minutes

Hand Held weight: 10 Minutes

Dancing: 15 minutes.

You may add flexibility exercises, weight lifting program, or just extend time for various activities that you are already doing. Make exercise a habit.

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