Weight management, or maintaining a healthy weight, is vital for physical well-being. It significantly reduces your risk of developing chronic conditions like heart disease or Type II diabetes and contributes to a higher quality of life.
Exercise is a very potent weight management tool because it burns calories for your body to use as fuel. In fact, it’s so effective that the CDC recommends 150 minutes of moderately intense aerobic activity, or 75 minutes of vigorous aerobic activity, or a combination of both weekly to maintain weight and reduce your risk of chronic disease.1
Different types of exercise can help you maintain a healthy weight, and a focus on target heart rate helps you further manage your weight effectively.
Types of Exercise for Weight Management
You can differentiate exercise by aerobic (cardio) versus anaerobic (strength) or categorize it by intensity. Weight management is best achieved by incorporating moderate- to high-intensity cardio and strength training for at least 150 minutes per week, but more minutes confer greater benefit.
The American Heart Association suggests2 moderate-intensity aerobic activities such as:
- Brisk walking
- Water aerobics
- Dancing
- Recreational sports
- Leisurely biking
High-intensity aerobic activity recommendations include:
- Hiking uphill
- Running
- Swimming laps
- Singles tennis
- Cycling
- Jump rope
For best results, intersperse resistance training throughout the week as well. While cardio contributes to cardiovascular health, strength training helps you build muscle tissue. Because it’s the most metabolically active tissue, muscle burns more calories at rest. For best results, focus on compound movements that use multiple muscle groups such as deadlifts, squats, bench press, shoulder press and bent over rows.
Here is an example of a simple weekly exercise regimen you can incorporate:
- Sunday: 30-45 minutes of brisk walking
- Monday: 45-60 minutes of full-body strength training
- Tuesday: 45-60 minutes of cycling, swimming or jogging
- Wednesday: Rest day
- Thursday: 45-60 minutes of full-body strength training
- Friday: 30-45 minutes of dance, cycle or boot camp class
- Saturday: Rest day
Know Your Target Heart Rate Zone
How can you accurately measure the intensity of your workout? Target heart rate can help you keep track!
Target heart rate zones are based on age, with a maximum heart rate of about 220 beats per minute for young adults. For example, the maximum target heart rate for a 52-year-old is 168 beats per minute. This number represents the upper limit of what a heart can withstand during activity.3
To determine your maximum heart rate for your age group, use the American Heart Association’s heart rate chart.
After determining your maximum heart rate, you can calculate your heart rate zones by multiplying your maximum heart rate by different percentages. The American Heart Association suggests moderately intense exercise is about 50-70 percent of your maximum heart rate. High-intensity activity is 70-85 percent.3 Using our example, a 52-year-old has a moderate- to high-intensity heart rate window of 84-143 beats per minute.
Intensity refers to the effort you put into a workout. Effort is important for weight loss and management because higher intensity activities burn more calories during and after your workout. Because losing and maintaining weight is based on caloric deficits and equilibrium, it’s essential to know approximately how many calories your workout burns so you can offset the remainder through diet.4
Weight Management As Part of Healthy Lifestyle Habits
Weight management is truly a lifestyle involving a healthy diet, solid sleep schedule and stress reduction practices, among other factors. Exercise is another helpful component, and when executed strategically through targeted intensity, it makes managing your weight a simple feat.
Sources:
- www.cdc.gov/healthyweight/ physical_activity/index.html
- www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
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