Yes, your diet is important, but don’t forget the exercise. Exercise is not the same for everyone; it depends on your age and physical condition. If you’re under doctor’s care, talk to your doctor about exercise for you. If you’re a beginner, the best way to begin is to walk. You don’t need any fancy equipment or a gym membership. Just get a good pair of walking shoes. That’s really important if you’re walking on a hard surface. You need a regular athletic shoe for walking, they’re not really expensive. Don’t spend a lot of money, just get some that are comfortable.
Then start walking every day. At least 30 minutes to start and then build on that. The important thing is to walk the 30 minutes; it’s not how fast you walk. It’s not a race. If you have a weight problem, your doctor will probably say the same thing. You see at the beginning you’re only trying to condition your heart for exercise and that takes time, a different amount of time for everyone. You want to excerpt energy walking but you must be careful to watch your heart rate or heart beats per minute. Your heart should not exceed the amount of beats per minute recommended by your doctor. That’s your Max.Heart Rate. For those of you not under a doctor’s care, in order to build strength in your heart, the strength you need to actually workout, you want to estimate your “target heart rate” which is approximately 220 minus your age = target heart rate. Then plan to walk 5 minutes at a slower warm-up speed, 20 minutes at your target heart rate and 5 minutes at a slow speed to cool-down. It’s that 20 minutes at your target heart rate that’s important. Less than 20 minutes and you’re not doing any good.
Now, if you have trouble walking 20 minutes at your target heart rate then slow down and walk slower and build-up to that target rate. If you’re walking every day it should only take 7 or 10 days to get your heart rate up to your target.
As weeks go by, hopefully, you will be walking 1 hour a day. And again isn’t not a race. Yes, people in good condition will walk much faster, but speed takes months to build up to. And remember not to exceed the recommended beats per minute. Exercising can cause permanent damage to your heart if but done properly. Once your gaining strength and your heart can handle regular exercise then you’ll want to speed up the walk still doing 1 hour a day. This can be the proper amount of exercise to lose weight. After a time, it may be difficult to get your heart rate up to the target rate so swinging hand weights may be necessary.
If you’ve advanced enough to use hand weights, you might want to alternate walking with a day of free weights to build muscle. As a person ages, they lose muscle and to keep that from happening you should do some weight training. Weight training will benefit people of any age. If you’re new at weight training you might want to use a “trainer”. Personal trainers will help you tailor exercises just for your body and condition. If you’ve used a “Physical Therapist”, they can help you with exercises that are just for you. Try and get recommendations from friends or your doctor.
If you're still having trouble losing weight, then it’s time to look at your diet.
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