How do you start your first exercise?

Exercise affects the metabolic rate so that for a few hours after doing exercise, you will still burn more calories and use up more of the body's stores of fat (even when resting) than if you had taken no exercise. Regular activity combined with a healthy diet is the most effective way to lose weight.

When you have decided that you need doing more exercises, the next step is to test how fit you are. For safety reason, it is better to equip with heart rate monitor to monitor your heart rate so your workout doesn't become too strenuous.

For those who are unfit, it is better to start the program with walking first. It should be continuous: begin walking slowly, then increase pace, then slow again. In fact, any exercise program for sedentary and overweight people must be started slowly, with enjoyment and commitment. A buildup in intensity and duration should be gradual and progressive.

For those who are obese or overweight, there are many different programs available to help with body weight loss.

To lose body fat, the program should involve large muscle groups, be enjoyable and continuous. The program should be designed to achieve exercise intensity, frequency and duration. 

For those interested in weight training for losing weight, it should cover each muscle group and should exhaust that muscle group after 6-10 repetitions. These can be using your own body weight against a resistance or proper weights. It is essential that a professional sports physiotherapist shows you how to do it and advises the actual weight to use.

Once get started, you may consider other exercises. The important feature is to select anything that you find enjoyable. In this way you are more inclined to stick to the routine over a period of time.

Exercise should take place at least three times per week and include a warm-up period, the exercise itself and then a cooling-down period.