Iowa Weight Loss Specialists
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Types of exercise

We recommend these types of exercise:

  • Cardiovascular (aerobic,“cardio”)

  • Strength/Resistance

  • Flexibility (stretching)

Aerobic Exercises

Aerobic exercise improves heart and lung function.  Examples: walking, swimming, running, biking, dancing, hiking.

How it helps:

  • Lowers cholesterol (fats in the blood) and blood pressure
  • More endurance (you can go longer without getting tired)
  • A lower resting heart rate (your heart is stronger and doesn’t need to pump as often)
  • Weight loss or weight maintenance (you burn more calories, even when resting)
  • Stress relief (works off stress hormones)
  • Better Sleep (you put your body through work and it has to recover)

Strength/Resistance Exercises

Examples: Weight machines/free weights, exercise/stability balls, kettle bells, hand weights or resistance bands, and activities like Pilates.

How it helps:

  • Keep bones strong
  • Helps prevent insures
  • Makes activities of daily living easier
  • Bumps up your calorie burn (metabolism)

Flexibility (stretching) exercises

Examples: Yoga, tai chi, and simple floor stretches are all good options.

How it helps:

  • Helps to stay pain free.  
  • Maintains range of motion.

 

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