Fitness Magazines

Fitness Magazines agree that the best way to reach a healthy weight is to follow a sensible eating plan and engage in regular physical activity.

Fitness magazines recommend exercise routines that last at least 20 to 30 minutes and be performed at least 3 days a week. For more dramatic results increase your program to 45 to 50 minutes.

Include strength-training exercises such as lifting weights, which are particularly valuable in developing muscle strength, increasing bone density, lowering your body weight, and decreasing insulin sensitivity.

Also important are exercises that bear your body's weight, such as walking and jogging. By strengthening your muscles and bones, you can also improve your balance and coordination, reducing your risk of falls.

Aerobic exercises strengthen the heart and lungs and should be part of your routine. Examples of good aerobic exercises include: walking, running, jogging, swimming, cross-country skiing, rowing, rope skipping, dancing, racket sports, and cycling. Aerobic activity efficiently burns calories, which helps to reduce body fat.

Aerobic activity is any activity that speeds up your heart and breathing while moving your body at a regular and sustained pace for at least 12 minutes. If you have been inactive for a while, fitness magazines recommend that you start with easier activities such as walking at a gentle pace. This lets you build up to more intense activity without hurting your body.

Regular aerobic activity can strengthen your heart muscle and lower your blood pressure. It may also help lower cholesterol, a type of fat in your blood, relieve tension, and decrease stress. As you get fit, it can help to build confidence and improve your self-image.

Fitness magazines recommend adjustments in exercise programs for children, pregnant women, obese adults, elderly people, disabled people, and heart-attack survivors. Programs should also be modified for high altitudes and extreme hot or cold conditions.

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