The most effective way to lose weight

To lose weight you need to eat less and move more.

This usually involves following a sensible diet and an exercise plan.

If you want to lose weight, the most effective way to exercise is to train aerobically.

Examples of aerobic exercise include:-

- brisk walking

- cycling

- jogging

- golf (carry your clubs)

- swimming

- and many others

Maximum benefit will occur if you exercise 3-5 times per week for a duration of  30-50 minutes.

More specifically, to train aerobically you will need to raise and maintain your heart rate (H.R.)  to between 60% and 90% of an age specific Maximum Heart Rate (M.H.R.)

To determine your MHR in beats per minute (b.p.m.)

Subtract your age from 220                MHR =  220  -  age

The Upper Limit is 90% of MHR            Upper Limit  =  MHR  *  90 / 100

The Lower Limit is 60% of MHR            Lower Limit  =  MHR *  60 / 100

For example, a  30 year old

MHR = 220-30  =  190. 

Upper Limit  =  190  *  90 / 100    =171
   
Lower Limit  =  190  * 60 / 100    =114.

This individual would need to keep his HR between 114 and 171 bpm.

If this individual doesn't train hard enough, HR less than 114,  maximum benefit will not gained.

If this individual trains too hard, HR more than 171, training will not be aerobic and again maximum benefit will not be gained.

The talk test is a good indicator of how hard you are training. If you find it difficult to talk, you are probably training too hard. For aerobic exercise, you should be able to say a few words, catch your breath, and then continue talking. If you can talk throughout your session, you are not training hard enough.

There are many heart rate monitors commercially available.

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