Weight Loss Pyramid - larger image

Fox and Haskell formula showing the split between aerobic (light orange) and anaerobic (dark orange) exercise and heart rate.

Exercise Zones full size image

A series of graphs and charts that I have collected from all over the internet that others might find of use in their own weight loss efforts.

Varieties of cardiovascular exercise

Indoor

* stair climbing
* elliptical trainer
* indoor rower
* stairmaster
* stationary bicycle
* treadmill

Outdoor

* cross-country skiing
* cycling
* inline skating
* jogging
* nordic walking

Indoor or outdoor

* kickboxing
* swimming

Source - Wikipedia

A squat is performed from a standing position, the hands are often placed on the hips and the knees should remain parallel to the feet throughout the movement.

Standing upright the exerciser will slowly bend their legs as though they were going to sit in a chair that is not there. Many people will add to the body participation abd stabilize better by lifting their arms to reach forward, palms facing downward, so that their arms are extended at shoulder height straight in front of them as they reach the lowest point of the squat.

Then return slowly to the starting position.

Pull-ups are performed by the assistance of a sturdy bar that is positioned roughly arms length above the floor.

To perform a pull-up (also known as a chin-up) you grasp the bar with both hands spaced roughly shoulder width apart. I have seen variations on the grip that range from palms facing out away from you, palms facing toward you, or one hand facing either direction. The most common 'right' way I see defined is with palms away from you, each position will train slightly different muscle sets, so experiment for what is best for your workout or use a combination or alternating grip.

A crunch is kind of a beginner's sit-up. In the crunch the exerciser lays on their back on the floor and bends their knees to place their feet bottoms flat on the floor - just like when preparing for a sit-up. And the arms are either crossed over the chest or bent so the fingers rest lightly against the back of the head, and once again you do not lift with the hands, you ONLY lift using the abdominal muscles, however, it differs from the sit-up in how far you lift.

The sit-up is performed from a prone position. Laying on the floor the subject bends their knees so that the bottom of the feet are flat against the floor. Arms can be crossed across the chest or held with elbows bent and fingers at rest behind the head [DO NOT pull against the head with the fingers during the motion, all of the work should be done by the abdominal muscles, never by lifting your head].

Jumping Jacks were one of my favorite exercises as a child, and one of the ones that as an adult makes me the most self conscious to do.

For the jumping jack you assume a upright stand with your legs together and your arms straight down to your sides. In one smooth move jump up, separating the legs and lifting your arms so that when you land your legs are just slightly more than shoulder width apart and your hands are clapped together high above your head.