Weight training is very important
if your goal is to lose weight
(and maintain that loss),
and to have toned muscles. However, I
realize that there are many people, who, for
a variety of reasons, can't or won't weight
train.
If you're
one of those people, I have several
recommendations for your aerobic exercise
sessions. Since you don't weight train,
it's important that you use some aerobic
exercises that involve most of the
body's major muscle groups.
These won't
tone your individual muscles as
well as weight training will, but they
will give you overall toning,
aerobic conditioning, caloric
expenditure, and a boost
in your metabolism.
I have four
specific recommendations that
I've seen work well for people;
1. Rowing
uses most of your major muscle
groups and is an exercise that most
people enjoy doing. As with any exercise,
start slowly and gradually increase
the length and intensity of your
workouts - especially if you have a
history of back problems.
There are
several good rowers on the market,
but my favorite is the Concept II
Rower.. It's very well designed,
high quality, and very smooth
to operate because it uses air
resistance. The harder you pull, the
more resistance you get. But,
it's expensive, so try finding a less
expensive used one in your local classified
newspapers, or a less expensive brand
that uses the same concept.
2. Stationary
cycling with a cycle that also
allows you to use your upper body
muscles to push / pull handles. An
example of this is the Schwinn
Airdyne Cycle, but there are several
other brands available that also use
air resistance. Try finding a less expensive
used one in your local classified
newspapers.
3. Do your
walking exercise using small (one
to three pound hand weights). Keep
in mind that this is not as effective
as weight training and may slightly
decrease the aerobic conditioning
effect of your walking. However,
if you move your arms in a variety of
directions while walking, this is a good
overall toning and aerobic conditioning exercise.
4. Swimming,
or a variety of movements in the
water. Water provides a great, low
impact
environment for exercise. If you have
access to a pool, this is another good option
for aerobic conditioning and overall
toning. So, if you're not a
weight trainer, or perhaps you're
taking a break from weight training,
these are great exercises to help
you incorporate overall muscle toning exercises
into your aerobic workouts.
