How to Start your Weight Loss Exercise Program

So, you're thinking about starting a weight loss exercise program and are not sure where to start. Well if you are like most of us, you probably are not so keen on exercise to begin with. It seems like we have a million reasons why we can't exercise and very few reasons why we should.

If Exercise is So Good, Why Don't We Do It?

It is a good question and "psychologists have been examining that question for a long time. People need to be ready to change. A person's own attitude about the ability to perform exercise is very important. People who say, "You know, I have never been an athletic person: I am kind of a 'klutz'" are inclined to be sedentary because they don't see themselves as having the skills to be active."

Surveys of the American public have revealed a lot of poor excuses for not exercising. Here are the most common:

1. "No time." Many people think they can't find time in their busy schedules to exercise. Actually, exercise doesn't have to take much time. Think about the amount of time you spend watching TV. It's a matter of priorities.

2. "Too tired." We all get tired by our work and the normal chores of the day. If you exercise regularly, you will have more energy and feel less tired all the time. You'll have energy for the things you like to do as well as for the things you have to do.

3. "I get enough exercise." Some people who don't exercise regularly feel they get enough exercise in their daily jobs and routines. But most jobs, including housework, do not provide enough exercise to keep the body fit. More than half of Americans don't make even a small effort to introduce fitness into their lifestyles.

Why should I Exercise?

This is by no means a complete list of all the benefits of exercising but I thought I should list a few to help motivate you to design your weight loss exercise program:

• reduces risk of heart disease

• reduces risk of high blood pressure

• decreases resting heart rate (so your heart doesn't have to work as hard)

• increases bone density

• reduces risk of osteoporosis

• improves strength and stamina

• increases co-ordination and balance (especially important for older adults)

• improves flexibility

• improves respiration

• improves circulation

• helps to prevent constipation

• helps with weight control

• improves sense of well-being and reduces stress

OK so we know why we don't exercise and we know the benefits so now how do we start our weight loss exercise program?

How to start

"One of the main reasons for not exercising is not knowing where to start." First things first, check with your physician before starting any exercise program once you get the OK follow these tips to help you get started:

Prepare for Success

Exercising is a much a mind-set as it is a physical activity. Adjust your attitude!

• "Make Exercise Non-Negotiable: Think of exercise as something you do without question, like brushing your teeth or going to work. Taking the lifestyle perspective will help you make exercise a habit."

• "Toss Your Scale: Ask yourself, "How often has stepping on the scale in the morning ruined my day?" If your answer is "often," consider whether or not you should give that little machine such power over you. The fact is that exercise should not revolve around a number on a scale. Exercise should be about making a commitment to your health and well being; weight loss is a natural side effect of that commitment."

• "You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility and body composition, consider recording:
  1. Your pulse rate before and after a one-mile walk

  2. How long it takes to walk one mile

  3. How many push-ups you can do at a time

  4. How far you can reach forward while seated on the floor with your legs in front of you

  5. Your waist circumference at the level of your navel

  6. Your body mass index"

  *The local YMCA or fitness club can perform this test at a minimal cost, even if you're not a member.

If you are planning on starting a weight loss exercise program you are going to have to pick at least one exercise so, what is the best type of exercise? ONE THAT YOU WILL DO!

• "Remove as many hurdles to exercising as possible, so choose an exercise which you enjoy, is convenient, is affordable and you can assimilate into your lifestyle. Don't be tempted to take up an exercise which you think will be 'good for you' rather than one which you think is fun: it is likely to become a chore and you won't stick at it. If time is a constraint, try to choose one which is convenient, e.g. walking, jogging or cycling from home; swimming on the way back from work. If you have children, try taking up an activity which you can enjoy as a family."

  No matter what type of exercise you choose you should always follow these basic steps:

  1. "Each exercise session should follow this pattern: warm up, stretch, aerobic exercise, cool down and stretch.

  2. Begin exercising for a short time (e.g. ten minutes) on non-consecutive days (e.g. three days a week) with a small amount of effort.

  3. Gradually increase the frequency, time and/or intensity of your exercise; increase the length of time you exercise for before you increase the intensity; increase your exercise time by five to ten minute increments."

Their is nothing worse than putting tons of energy into starting a weight loss exercise program only to give up a couple of days after you start!

• Keep a Diary and Set goals - write down your exercise goals and keep track of your progress along the way. We tend to stick with an exercise program if we write it down and hold our selves accountable as well a document our successes.

• Reward Yourself - don't forget the all important REWARD! Go out for a nice lunch or treat yourself to a massage go ahead you deserve IT!

• Exercise with Others - exercising with friends is a great way to stay motivated and entertained while meeting your fitness goals. We tend to follow through with our exercise program when we have a commitment to do it with another person.

• "Entertain Yourself: If you exercise alone, consider using a portable music device to listen to your favorite music or books on tape to help keep you entertained during your workout. Many pieces of exercise equipment have racks that fit onto the console to hold reading material. If you exercise at home, turn on some music or bring the television within viewing range." If you're bored, you are not likely to stick with your exercise program."

Want to learn more about healthy living? Read Top Ten Tips to Healthy Living

http://www.personalbest.com/yourhealth/library/why_we_dont_exercise.html

http://xnet.kp.org/permanentejournal/spring03/exercise.html

http://www.jr2.ox.ac.uk/bandolier/booth/hliving/startoex.html

http://www.primusweb.com/fitnesspartner/library/activity/startexercise.htm

http://www.cnn.com/HEALTH/library/HQ/00171.html

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