3 Best Types of Exercise for Sedentary People

Most sedentary people are either overweight or obese; two-thirds of Americans fall into these two categories. If you want to lose weight, two things must happen. One, eat a healthy, low-calorie diet; two, exercise. But the exercises must be at a moderate level and a mix of cardio (to burn calories and reduce bodyfat) and strength building (to build muscle and keep an increased burn of calories in the future).

1) Cardio

Overweight people generally have bad knees, so high-impact exercises like running, tennis, etc., are usually not good choices. Instead, focus on low impact sports like cycling, elliptical trainer and swimming. Set a goal of 150 minutes per week of cardio training at a moderate level; however, when first starting out, do what you can until you are tired. Increase the number of minutes of activity each week as you grow stronger until a goal.

If you exercise five days per week, that is 30 minutes each day. This is the minimum amount recommended by the Centers for Disease Control (CDC). Even three 10-minutes sessions per day count the same as one 30-minute session, so work it into your day the best way that fits your schedule.

2) Strength building

While cardio burns calories, strength building builds muscle. Not only will it help prevent osteoporosis, but it also helps rebuild joint stability by strengthening the stabilizing supporting muscles.

Start with two sessions per week targeting the larger muscle groups in the upper and lower body, such as the shoulders, arms, abs, back and legs. By working for the large muscle groups, you get more “bang for your buck” for the time you invest.

As you get stronger, add more sets and repetitions per set until you are doing three sets of 12 to 15 reps per exercise. Just make sure not to exercise the same muscle groups two days in a row.

3) Interval training

Interval training is a workout on steroids. Called HIIT (High-Intensity Interval Training), it is something that you must work up to. The way it works is you do an exercise at an intensity that is as fast as you can manage for 30 seconds. Then lower the intensity down to moderate or less for twice that time … so for 1 minute. Then go as fast as you can again for 30 seconds. Continue this exercise cycle as you can.

Don’t be surprised if you are spent in less than 10 minutes. Try to work up to longer times both at the high and low-intensity phases, keeping the same 1:2 ratio.

Interval training can be applied to cardio and strength training workout routines and is one of the best ways to get the maximum calorie burn in the shortest amount of time.

By doing cardio and strength building at a normal intensity level and working up to interval training as you get stronger, you can continue working off the weight and firming up muscles. Be sure to eat a healthy diet that supports your workout schedule – complex carbs, lean protein and healthy fats.