Your time in a given phase may be less or more. In phase 4, add a variety of activities to complement walking for a total of 60 minutes. For instance, if you bicycle for 40 minutes, walk for 20 minutes. Activities like stationary cycling, swimming, water aerobics, and rowing can reduce joint pain and injuries. Circuit weight training is another phase-4 option that will help preserve muscle while you lose weight.
Circuit training involves using low weights, high repetitions, and little rest between lifts.
Activity and Weight Loss for All You can also lose extra pounds by adding activity to your lifestyle. Consider any increase in activity as part of your program, such as more trips up the stairs, parking the car farther from stores, and more walks to the mailbox. Exercise, like a healthy diet, is a lifestyle adaptation that should persist throughout life. Before starting an exercise program, consult a physician. Dr Parr is a professor in the Department of Health Promotion and Rehabilitation at Central Michigan University in Mount Pleasant, Michigan.