An advert? Doing too much too quickly increases your risk of aches and pains and fatigue, and you are more likely to become discouraged and exhausted, according to the American College of Sports Medicine.
So when in doubt, start small, advises Dr. Joseph Signorile, a professor in the Department of Kinesiology and Sports Sciences at the University of Miami, who notes that a gradual increase in intensity can also help prevent you from sticking out. unable to exercise due to injury.
Include some resistance training (twice a week, always)
In addition to cardiovascular exercises, lifting weights can also help you lose weight. In a study published in June 2021, researchers from the state of Iowa found that middle-aged adults who did muscle-strengthening exercises at least twice a week were 20% to 30% less likely to become obese with it. weather.
Why can it happen? Muscle mass decreases from 3 to 8% per decade after the age of 30. And muscle loss really accelerates after age 50, says Riebe. Since fat burns fewer calories than muscle, this decrease in strength means that metabolism slows and fewer calories are burned daily.
When you lose weight, you risk losing even more muscle mass, says Riebe. Adding resistance training to your exercise regimen can help you avoid it.
Consider doing high intensity intervals (you can start by walking slowly and then fast)
A proven way to get more out of your exercise is to do short bouts of intense exercise followed by bouts of slower, less strenuous exercise, says Dr. Stephen J. Carter, a cardiovascular physiologist at Indiana University. Research shows that these high-intensity interval workouts, or HIIT, help you burn more fat than if you exercise at a steady pace.
Try alternating between walking for three minutes at a slow pace and then at a brisk pace for a minute, or do similar intervals on a bike, Carter suggests. “It doesn’t have to be very high intensity. It just has to be at a faster rate than you can normally sustain for a long period of time,” he says.
In addition to burning fat, studies indicate that HIIT can help regulate insulin, increase heart function, and even reverse aging at the cellular level. Some research shows that HIIT exercises also temporarily increase your resting metabolism, so you continue to burn fat after you finish exercising.
Move more and sit less (and set timers to remind you)
Even if you exercise daily, evidence suggests that prolonged sitting increases your risk of obesity, diabetes, cancer, and premature death. And, of course, it is not going to help you lose weight. “If you go to the gym and exercise for 30 minutes, that’s fine, but if you spend the rest of the day sitting, that exercise you did from a caloric point of view is not going to mean much,” says Riebe.
She and other experts recommend incorporating physical activity throughout the day, whether it’s squatting during ad breaks on your favorite TV show, using an exercise app and setting daily step goals, or meeting a friend for a night out. walk instead of coffee.
Instead of focusing on weight loss, focus on moving more throughout the day and making lifestyle changes that you can easily incorporate on a daily basis, “says Hall.” If you can do all of that, chances are you will. the weight indicated by your scale goes down. “
Michelle Crouch is a contributing writer who has covered personal finance and health topics for some of the nation’s top consumer publications. His work was published in Reader’s Digest, Real Simple, Prevention, The Washington Post, and The New York Times.