No. First check with your doctor before starting any physical activity, especially if you:
You should immediately stop exercising if you feel:
*Warm-up and cool down should be 5 to 10 minutes in duration to help minimize injury
According to the American College of Sports Medicine position stand, “Appropriate Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults,” a minimum amount of 2.5 hours per week of physical activity at a moderate intensity can have “significant health benefits.”
Do moderate intensity cardio 30 minutes a day, 5 days per weekOr
Do vigorous intensity cardio 20 minutes a day, 3 days per weekAnd
Do 8 to 10 strength training exercises, 8 to 12 repetitions twice a week
No, if you start strength training you will not get big, bulky muscle. When lifting weights you will get stronger and build muscle. You will start seeing benefits immediately.
Some benefits of strength training include:
It is a fact: You have to burn more calories than you eat and drink to lose weight. According to the Centers for Disease Control (CDC), for weight loss what really matters is cutting back on the calories that you eat and drink. However, exercise pays off in the long run by keeping the pounds off. Research shows that getting regular physical activity is “the only way to maintain weight loss.”
It is important to keep in mind that although muscle building is site-specific, fat loss is not. Performing exercises that target a certain region of the body do not cause fat to burn away in that particular area. For example, doing tons of abdominal exercises does not lead to fat loss in the abdominal region.
If you want to burn fat, do the following things:
One of the best exercises is also one of the most natural (just watch a baby sit). This movement works all of the muscles in the lower body including the quads, glutes and hamstrings. It also provides an extra kick for the core as you need your deep abdominal muscles and back to perform this exercise correctly.
This is one of the best upper body exercises because it works everything from your chest to your back, your arms and even your abs. Make sure your shoulders line up with your wrists and you tuck your elbows towards your sides (and don't flare out your elbows wide). Try to get your chest and hips as close to the floor as possible without touching.
According to the American Council on Exercise, the plank exercise is one of the top ten abdominal exercises. This exercise is a great way to flatten your stomach, strengthen your core and improve the endurance of your back and stomach muscles. By strengthening your core, you will strengthen your hips and pelvic floor. Having a strong core, stomach and back muscles will lead to improved posture and may help prevent injuries.