For a lot of people losing weight is a very big issue and the majority of people, who really want to lose a lot of weight have struggled with weight their whole lives. Everyone has periods where the weight goes down but unfortunately this does not last for very long. The reason why this happens, is the lack of effective exercise programs for weight loss that work.
A exercise program for weight loss should be very flexible that you can change whenever your progress slows down. Most programs are very strict so when you so not lose anymore weight then you have a problem. Here is a example of a very effective weight loss program to lose weight that you can tweak when you need to.
Exercise programs for weight loss – proper interval training
You should always do 5-10 minute warm-up before you commence any strenuous activity. That way you will prepare you cardiovascular system to the stress that comes with the exercise and stretching your muscles a little is also important. So do a short 5-10 minute warm up on the bike, treadmill, rowing machine and such.
Interval training involves short bursts of high activity that is followed by a recovery period. This is very effective to burn fat but it may also be a little dangerous if you are not used to exercising. If you are starting out then doing a 20-25 minute aerobic workout is good to start with.
You can change the intervals according to your needs. For example you can do 1 minute of intense exercise with 2 minutes of light exercise (recovery period). Or you can do it the other way around. Maybe doing 5 minutes of intense exercise with some 2 minutes of recovery works better for you. If so then use it.
When I am talking about intense interval exercise periods then your heart rate should be somewhere between 75%-85% of you r max heart rate. You can calculate your max heart rate like this: 220 minus your age. So if you are 30 years old then your max heart rate is around 190 beats a minute. 85% of your max heart rate is 163 beats per minute. This is more of a guideline not a strict rule.
If you are a beginner then you don’t even have to do interval training. You can lose weight with a steady 20-25 minute cardio workout. But if you get more experienced and into a better condition then you can start with it.
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