For a cardio regimen to lose weight, develop a routine that will raise your heart rate -- whether it's walking briskly or running on the treadmill while listening to music, swimming, playing golf, dancing, or riding your bike. Bear in mind that some blood pressure drugs (such as beta blockers) can lower your heart rate. If you take medication for blood pressure, ask your doctor to help you determine your target heart rate.
Walking
When it comes to exercise, walking is a winner because you can walk anywhere, anytime, either on a treadmill or with no equipment other than a good pair of shoes. Beginners should start by walking 5 to 10 minutes at a time, gradually moving up to at least 30 minutes per session. As you progress, lengthen the time of your walks before boosting your speed or incline. Remember, 10,000 steps a day (which should take between 45-55 minutes) is the goal. You can do this in 2 or 3 separate walks or all at once.
Interval Training
Try varying the intensity of your aerobic workout. In this way you challenge yourself in ways that help you to build strength without depleting your reserves. How do you do it? Try pushing up the pace for a minute or two, and then back off for 2-10 minutes, depending on the length of your workout and how much time you need to recover. Do this throughout the workout. Adding interval training to your cardiovascular workout can boost fitness, burn more calories, and help you lose weight.
Rowing Machine
Rowing involves both upper and lower extremities, as well as your core. A stationary rowing machine at the gym can be a valuable tool for boosting both your cardiovascular output and muscle tone. Beginners should start by being properly fit to the equipment, then rowing one to five minutes at a time, gradually moving up to at least 12 minutes per session. As you progress, lengthen the time of your sessions before boosting your speed or intensity.
More Answers from Mehmet Oz, MD
exercises to lose weight
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