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Before beginning an exercise program, a physican should be consulted to ensure that the participant is healthy enough to participate. Aerobic (meaning requiring oxygen) exercise consists of activities like walking, jogging, swimming, biking, skiing. For the best results, aerobic exercise should be done 20-60 minutes a day and 3-5 days a week. (Frequency, Intensity, and Duration 2003) The intensity should be high enough for a person to notice his or her heart rate is higher, but still be able to carry on a conversation. A successful weight loss program also consists of resistance training. Resistance training falls under the category of anerobic (meaning without oxygen) exercise. The guidelines for resistance training are as follows: atleast 2-3 times a week, 8-12 repetitions, 2-3 sets, and working 8-10 major muscle groups. (ACSM 1995) Examples of this include: bicep curls, bench press, squats, sit ups, push ups, chair deps.
Losing weight does not have to be an impossible task. Taking simples steps like using stairs instead of elevator, parking car farther away, and taking sunday drives instead of walks will be very beneficial to a weight loss program. It will also be worthwhile to invest in a pedometer and aim for atleast 10,000 steps a day. All exercise programs should be diverse to prevent boredom.