Quote from sarasotarn2b
okay, while i agree with most of yourself, i beg to differ in this case. usually for cardio reasons, you need to do at least 20 minutes to get any benefit.
now, if you are totally sedentary, starting to walk in 10 minute increments is better than the alternative (no walking), but by building up to a 30 minute jaunt, you'll do yourself a better service.
correct but i'd like to add the following:
the best way to lose weight is to do it slowly. you should not lose more than 1.5 - 2 lbs/week. the goal is (should be) long term weight loss and maintenance. quick weight loss fad diets are not healthy and do nothing to fix the underlying problem...bad eating habits. calorie control alone is not good either. remember calories in vs calories out. the more you burn the more you can eat and still loose weight.
make sure your diet includes a balance of protien, carbohydrates, and fats. get a calorie counter book and a small ring notebook and use them. measure and write down everything you eat. adjust calorie intake to get the 1.5-2 lbs loss per week. i used to know a formula for calculating intake to get the loss but cannot remember it. it was based on activity level and body weight. it worked like a charm...resulting in a 2lb loss each and every week. it is best to divide your daily calorie intake amoung 4-5 meals or more. this helps your body more efficiently utilize the calories and prevents getting famished, which leads to overeating. set short term goals as well and make sure you reward youself for reaching them. if you eat a balanced diet there is no need for dietary suppliments unless you have a medical condition. avoid as much processed foods as you can.
prudent exercise includes both cardiovascular training and resistance training. for effective cardiovascular training you must monitor your heart rate! this is the best
way to monitor the intensity of your workout. working too hard is not good. you can get a basic hr monitor for around $30. there are higher priced models available with more functions if you desire. polar is the brand i use and they work with many pieces of gym equipment or alone.
you want to get your hr up to 60-70% (beginners) of your maximum and maintain that for at least 30 minutes 4 or more times per week. a basic formula for calculating your max hr is 220- age. pick a discipline, or several, that suit your likes. without question, running is the most efficient from a time perspective and is both weight bearing and cardio. walking is fine as long as you get your hr in the training zone.
any good exercise program should include resistance training. you don't need to do heavy weights and only need to work any one muscle group twice per week. make sure you work every major muscle group. your cardio routine could be your warm-up for the resistance training. you may be asking why include weight training. because muscle burns more calories at rest than does body fat and a strong body stands up to the rigors of time better. women should not fear getting "bulked up" as they lack the quantitiy of testosterone necessary for this.
both cardio and resistance training should be preceded by at minimum a warm-up. stretching is good prior to but is essential after your workout. why is warm-up vital? i like to use the chicken analogy here...take a frozen chicken out of the freezer and bend the legs around. what happens...the muscle fibers tear as compared to a chicken from the refrigerator. stretching afterward improves both flexibility and recovery.
some people find it helpful to eat a small snack prior to exercise, and some do not. i, myself have to eat before a workout.
set some kind of mid-term goal such as finishing a 5k or a charity bike ride and adjust them as you improve. again, don't forget to reward youself when you meet the goal. find a commited workout partner(s). they can provide that extra kick in the butt on those days when you "just don't fee like working out".
as your fitness improves so will your metabolism, energy level, physique, self-confidence, self-esteem, etc. many everyday tasks will become easier and no longer will those home projects or romping with the kids leave you scrambling for the advil. the better condition you are in, the more calories you burn at rest. regular exercise also helps you sleep better and we all know the value of good sleep. exercise is also an excellent stress reliever.
success takes dedication and comitment. almost anyone can be successful. i worked with a guy who was morbidly obese. many years ago he made the decision to improve the quality of his life. he is now a very strong runner and cyclist.
i do not profess to be an expert but i used to teach weight training and cardio. if you have any questions, just ask and i will give it my best shot.
as with any exercise program, especially a first timer, you must first consult your family practitioner.