Lose weight with aerobics and resistance training

In searching for exercises that could tone and add firmness to the muscles, most people would go for videos or programs that have aerobics in it. This is a common notion, but it is also wrong. The truth is that aerobics has very little to do with firming and toning the muscles. If you want to see real results, you should opt for resistance exercises, or weight training.

In fact, you can get the best results if you have both aerobics routines and weight training in your exercise regimen. Research has shown that, with this combination, there is a greater chance of increased weight loss as compared to just doing one of either.

While developing your muscles, you may notice that you are getting heavier as well. This is normal because muscles weigh more than fat. Gradually, as you develop your muscles, they will burn fat on their own, even if you are not engaged in strenuous activities. Muscle development leads to higher metabolic rates. 1 pound of muscle can burn up to 500 calories every week so that it can thrive, while 1 pound of fat will only need 14 calories. Developing muscles can also lower the risk for certain diseases, as recent research has shown.

Weight training is beneficial for everyone, old and new, male and female alike. More and more exercise regimens are including weight training into their routines. Current studies indicate that elderly people suffer muscle loss not because it is a natural process of aging, but due to lack of activity. Younger people who don’t exercise much will also lose some of their muscle strength and mass. Resistance training is beneficial in maintaining or increasing muscles mass, even if it is done only twice a week.

Contrary to what many people think, lifting weights regularly does not always lead to bulky muscles. It will only increase the strength of the bones and the body’s metabolic rate, thus giving one’s physique a more toned, leaner appearance.

Strength training and aerobic exercises are equally important. Aerobics will help your blood circulation and develop the heart and lungs, thus distributing more oxygen throughout the body for optimum efficiency. Strength training, on the other hand, will help muscle development, reduction of body fat, and maintenance of bone density.

The goal of aerobic exercises is to elevate the heart rate for a sustained period of time, thus you intake more oxygen and you put your heart and lungs to work. Some aerobic exercises available today are walking, swimming, cycling, and aerobic dancing. If you are enrolled in a gym, you can also use the various machines they have such as treadmills, stationary bicycles, steppers, and more. The choice of exercise depends on your interests, your physical condition, history, and what you hope to achieve. Experts recommend alternating exercises in order to reap bigger benefits.

Aerobics can come in two forms: high-impact and low-impact. Cross-training effectively combines the two. Sustained workouts using only high-impact exercises can cause damage because it is harder to the body. Low-impact aerobics, while safe, may not yield visible results. Cross-training prevents over-working certain muscles and injury.

Going overboard is not advisable either. You may end up getting burned out, thus tempting you to give up altogether. Exercises of moderate intensity are the best, and it is definitely more enjoyable. If you came from a long period of inactivity, such as in recovery, or if you are overweight, start with low-intensity exercises first so that your body will be re-accustomed to physical activity.

Proper warming up and cooling down are essential parts of any workout. This reduces the risk of injury or discomfort during and after your workout. Proper warming up is done by starting slowly, then gradually increasing the speed and intensity. Near the end of your workout, slow down once more as a signal that your body need not exert itself as much anymore.