Why Exercise to Lose Weight?
Physical exercise is essential for weight loss because it increases calorie expenditure, speeds up metabolism, and preserves muscle mass during the weight loss process. Additionally, it improves cardiovascular health, mood, and quality of life.
For beginners, the key is to start gradually and choose activities that are enjoyable and sustainable in the long run. Para entender melhor a diferença, leia nosso artigo sobre perder peso vs. perder gordura.
Types of Exercises for Weight Loss
🏃♀️ Aerobic Exercises
Burn a lot of calories and improve cardiovascular capacity.
- Walking
- Running
- Cycling
- Swimming
- Dancing
💪 Strength Exercises
Preserve and increase muscle mass, boosting metabolism.
- Squats
- Push-ups
- Planks
- Weightlifting
- Functional exercises
Beginner's Routine (Weeks 1-4)
Monday/Wednesday/Friday - Walking
- • Duration: 20-30 minutes
- • Intensity: Comfortable pace
- • Warm-up: 5 minutes of slow walking
- • Cool-down: 5 minutes of stretching
Tuesday/Thursday - Strength Exercises
- • Squats: 3 sets of 10 repetitions
- • Push-ups (can be on knees): 3 sets of 8 repetitions
- • Plank: 3 sets of 20 seconds
- • Leg raises: 3 sets of 10 repetitions
Simple Exercises to Do at Home
Se você não tem tempo para ir à academia, confira nossa lista dos melhores apps para treinar em casa.
1. Basic Squat
Excellent for legs and glutes
- • Feet shoulder-width apart
- • Lower as if sitting in a chair
- • Return to starting position
- • 3 sets of 12 repetitions
2. Modified Push-up
Strengthens arms, shoulders, and core
- • Knees on the floor (beginners)
- • Hands wider than shoulders
- • Lower until chest almost touches the floor
- • 3 sets of 8 repetitions
3. Plank
Strengthens core and improves posture
- • Support on forearms and toes
- • Keep body straight
- • Contract abdomen
- • 3 sets of 30 seconds
4. Modified Burpee
Full-body exercise
- • Squat + hands on the floor
- • Extend legs back (plank)
- • Return to squat and jump
- • 3 sets of 5 repetitions
Weekly Progression
Weeks 1-2: Adaptation
Focus on correct form and consistency. 3 days a week.
Weeks 3-4: Intensification
Increase duration to 35-40 minutes. Add more repetitions.
Weeks 5-8: Consolidation
4-5 days a week. Include new exercises and increase intensity.
Tips for Success
📅 Consistency
It's better to do 20 minutes every day than 2 hours once a week.
📱 Use Apps
Apps can help with motivation and tracking.
💧 Hydrate
Drink water before, during, and after exercises.
😴 Rest
Muscles grow during rest. Sleep well.
🎵 Music
A good playlist makes exercise more enjoyable.
👥 Company
Exercising with friends increases motivation.
Conclusion
Starting to exercise for weight loss doesn't have to be intimidating. The key is to start slow, be consistent, and progressively increase the intensity. Remember: any movement is better than no movement. Combine exercises with a balanced diet, and you'll see results in a few weeks!