Exercise and weight loss

Types of exercise

• Cardio: running, cycling, walking in place, aerobics, or any continuous movement without weights.
• Resistance training: strengthens specific muscle groups with weights, resistance bands or machines.

Which is better for weight loss?

Both together. Cardio burns calories during the session, while resistance training builds muscle, and muscle uses more energy even at rest. Resistance training also protects you from losing muscle as you lose weight, which matters a lot for people on weight-loss injections.

Is resistance training right for women and older adults?

Yes, and it is one of the best types of exercise for women. It does not create a masculine shape, because hormones are different, and it gives a toned, balanced figure. For older adults it strengthens bones and joints and eases pain, especially back pain.

What is HIIT?

High-intensity interval training alternates easy and very hard effort without stopping. For example: jog for 5 minutes, sprint for 1 to 2 minutes, jog again, and repeat.

It gives a lot of benefit in less time and works on a treadmill, bike or elliptical. It is not advised for beginners or people with heart disease before speaking to a doctor.

Benefits beyond the scales

• Better blood sugar and less need for insulin; together with weight loss it can help put type 2 diabetes into remission in some people.
• Protects joints and eases joint pain.
• Lowers blood pressure.
• Improves fertility, especially in women.
• Gradual weight loss with less loose skin.
• Helps regulate eating and portion sizes.

Before you start

• Speak to your doctor first, especially with heart disease, diabetes treated with insulin, or joint problems.
• Start at beginner level and increase time and intensity gradually.
• Stop at once if you have chest pain, dizziness or unusual shortness of breath.
• Drink enough water, and eat enough protein if you are on weight-loss injections.