Exercising to Manage Your Weight

Many people will attempt to try a wide range of methods for losing weight. Diets are probably the most popular of these methods. Although it is commonly known that exercise is one of the best ways to lose weight not many people will actually use this method in their weigh management regimens. There are many different types of exercises. Anaerobic exercise is used by those who already work-out. Anaerobic exercises are a little more rigorous and most anaerobic exercises should be used with the help of a personal trainer.

Anaerobic exercise is the opposite of aerobic exercise. Anaerobic, meaning "without oxygen," is the opposite of aerobic exercise. Where aerobic exercises are low intensity for a long duration of time, anaerobic exercises comprise of activities that are high intensity for a shorter period of time. This type of exercise uses energy that is stored in the muscles of the body rather than from carbohydrates or fatty acids. During anaerobic exercise the muscles causing muscle fatigue create a by-product, known as lactic acid. Although a person can suffer the discomfort of muscle aches and pains, the advantage of having lactic acid build up in the muscles is that the body learns to rid itself of these wastes. The body must also recover from this build up of lactic acid before the muscles can function at their full potential again. Because of this necessary recovery time anaerobic exercises only last for short periods of time.

Many professional trainers will use what is known as "interval training" in their exercise routines. In interval training an anaerobic exercise, such as weight lifting, is implemented for a short period of time followed by an aerobic exercise, such as jogging, for a longer period of time. This is to allow the body to recover from build up of lactic acid in the muscles and replace it with oxygen. Trainers also recommend using an aerobic exercise as a warm-up before attempting harder and more rigorous exercises. Some form of aerobic exercise should also be done after an anaerobic workout to help the body return to its natural state of balance.

Whereas aerobic exercise is good for cardiovascular health, anaerobic exercise is good for building muscular fitness. It strengthens the muscles and builds muscle mass in the body. It burns less calories than aerobic exercise but because there is an increase in muscle mass it can help one to be leaner and control their weight better. It should be noted that anaerobic exercising is not recommended for women that are pregnant as lactic acid build up and muscle fatigue can be harmful to the unborn baby. Some examples of anaerobic exercise include weight lifting, sprinting, and downhill skiing.

Weight Lifting

Weight lifting, also referred to as strength training, is one of the most popular forms of anaerobic exercise. Although weight lifting is more frequently used to build muscle mass it can also be used to help a person lose weight by choosing a variety of repetitions that target specific muscle groups. Your body learns to adapt as you make changes in your exercise routine and because of this, it is necessary to use more resistance than your body is used to in order to build muscle mass and lose weight. As you lift weights your body will get used to the sets and repetitions you are using and your workout will become ineffective and unproductive. By changing your sets and repetitions on a weekly, or even a monthly, basis will help you to increase the intensity of your exercise routine.

It is essential to rest your muscles between your workout sessions. Because your muscles adjust and grow during these resting periods trainers recommend that you don't work the same muscle groups every day. It is also important to remember that an aerobic exercise or a stretching exercise should be utilized as a warm up before you jump into an anaerobic workout. This helps your body to prepare itself for a more intense workout and because your muscles have been stretched out it will also prevent any injuries that you could incur while lifting heavy weights. The benefits of weight lifting include an increase in muscular stamina, improved equilibrium (balance), and stronger bones. Lifting weights also elevates your metabolism, helping to burn more calories.

Sprinting

Most people do not know that there is difference between sprinting, running, and jogging. Jogging is done at a steady pace whereas running is performed somewhat faster and also produces an increase in heart rate. Sprinting is the fastest type of running and is done in a short amount of time. In sprinting the strides are longer and a person runs as fast as they can for the whole distance. Sprinting is an excellent way to burn calories as it boosts your metabolism and has the ability to keep it at this accelerated rate for days after a workout where sprinting is employed. It is also in helpful in toning the muscles of your arms and legs and only has to be added to your workout routine about twice a week in order to reap its benefits.

Downhill Skiing

Downhill skiing, also known as Alpine skiing, is very beneficial in helping one to improve coordination and balance. This type of skiing is a rigorous activity that works the upper part of your legs (the muscle groups that support your knees). It also helps to strengthen the hips, back, and glutei (buttock) muscles. More muscle groups are used in skiing than in running and the amount of energy required to perform this activity is also higher. The potential for increasing your metabolism and burning a lot of calories in a shorter period of time is excellent with downhill skiing. Because this type of skiing requires so much energy it is a good idea to do some cardiovascular training and strength training to prepare you before attempting to add downhill skiing to your regular exercise routine.

Sources

Hills, A. P. Exercise and Obesity. London, England, United Kingdom: Smith-Gordon & Co Ltd., 1994.

Schuler, Lou. The New Rules of Lifting: Six Basic Moves for Maximum Muscle. New York, NY: Avery Trade Publishing, 2008.

Galen, Jan B. Fitness Through Aerobics. Boston, MA: Benjamin Cummings; 8th Edition, 2010.