Want to maximize weight loss while increasing strength, flexibility, and stamina? A total workout should ideally include stretching and resistance training in addition to aerobic activity.
Here are the essential elements of any well-rounded exercise program: 1. Aerobic Exercise. Aerobic activity gets your heart pumping and burns calories. It also lowers blood pressure, reduces stress, and decreases cholesterol. Twenty minutes of moderate-intensity activity is the bare minimum to experience any real benefit. Exercising at a lower intensity for longer periods of time will maximize your overall fitness. 2. Stretching. Stretching improves flexibility and posture while reducing stress and the risk of injury due to exercise. It's best to stretch twice-once after a brief five- to 10-minute warm-up and once at the end of your workout. However, if you are short on time, stretching at the end should be enough. It's important to give your muscles a chance to warm up before stretching-otherwise you may injure yourself. Make sure you hold each stretch for at least 15 seconds (30 seconds is ideal). 3. Resistance Training (Weight Lifting). Lifting weights helps build strength, prevents osteoporosis, and burns calories. If you want to lose weight while you're not exercising, you have to build lean muscle mass. Lean muscle burns calories even while you sleep. To see the benefits of resistance training, it's only necessary to lift weights for 10 minutes two to three times each week. Remember to work slowly and to repeat each move at least eight to 15 times. If you can't feel it, you're not working hard enough.