Our expert says:
Check out the following page for some exercises.
Just remember that you should probably also be doing some cardio training to tone and lose weight. The only way you will be able to lift your metabolic rate, and therefore burn more energy including fat, is by doing regular cardio training. Weight training has its place, as I will explain, but the cardio is the vital aspect that needs to be there to kickstart weight loss.
Cardio would include activities such as walking, jogging, cycling, aerobics, swimming etc. It is important to exercise between 4 and 5 times a week, for a minimum of 30 to 45 minutes each session. It is also ideal to work at a moderate to hard intensity, but for a longer duration. You should aim to do these sessions at an intensity that allows you to complete the session without feeling completely exhausted, but having worked up a good sweat and feeling that your breathing and metabolic rate are elevated.
now, with regards to resistance training, which is what the ball gives you (a different type) it is important because lean muscle has a naturally higher metabolic rate than fat does. So, if you can increase your lean muscle mass (by weight training) then the idea is that you will also increase the metabolic rate, which means that you will, even at rest, be able to burn more energy. Hence, you will be able to keep weight off. So, that is where it fits in. Even more importantly, your ball will help you strengthen the core muscles which is great for injury prevention. But alone, it's not the greatest thing for the core.
therefore, the most important thing is to get started and to actually lose weight, you must be doing cardio training - the increase you get in metabolic rate during a 30 minute bout of cardio (and for the few hours after) far outweighs the weight training increases, and so if it's weight loss you are after, then cardio is the way to go. Once you have achieved weight loss, or you are still busy achieving it, then the weight training becomes important to sustain it.
Hope this helps
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