Being active is an important part of any kind of weight-loss or weight management program.
Individuals should look to incorporate both moderate to vigorous aerobic activity and strength training into their workout routine to help reach their weight-loss goals. Moderate activity is defined as getting your heart rate up to 50-60% higher than it is at rest while vigorous activity is usually defined as getting your heart rate to 70-85% of your maximum heart rate.
This can be easily calculated by taking your age and subtracting it from 220. (Ex: 220 – 50 years = 170 beats per minute (bpm).) This means that 170 bpm is your maximum heart rate if you are 50 years old.
Guidelines recommend at least 150 minutes of moderate aerobic activity, at least 75 minutes of vigorous physical activity, or a combination of both. This can be spread throughout the week. An example: 30 minutes of moderate physical activity plus 15 minutes of vigorous physical activity over the course of five days would be a good start.
Some examples of moderate aerobic activities include:
- a brisk walk/jog
- cycling
- dancing
- stair stepper
- elliptical
Examples of vigorous activities can include:
- hiking uphill
- lap swimming
- heavy calisthenics
- jump rope
- burpees
Incorporating strength training into your weekly workout routine is also a good way to keep weight off and to improve health. It is recommended that individuals should participate in strength training exercises for all muscle groups at least two times per week at the minimum. Aim to do at least a single set of each exercise with enough weight or resistance to tire your muscles after 12-15 repetitions. Strength training can include the use of weight machines, your own body weight, or any combination of resistance bands or extra free weights. Just a few examples are squats, rows, bicep curls, planks, and push-ups.
-Justyne Schake, Exercise Specialist