Ex
ercising for Weight Loss
Why
Exercise?
Exercise can greatly accelerate your weight loss progress. In
fact, exercise can help you lose weight in three separate ways:
1.
Your body will burn extra Calories while you are exercising;
2. If the exercise is high enough in intensity (i.e. significantly
increases your heart rate and respiration), your body will
continue to burn Calories at an elevated rate for an extended
period after your exercise session has ended; and
3. If the exercise places a high enough load on your muscles,
they will increase in size, and burn more Calories even when
your body is at rest.
The
Health Benefits of Exercise
Studies show that regular physical activity:
• improves your chances of living longer
• improves quality of life
• reduces the risk of heart disease
• helps lower high blood pressure (hypertension) and
high cholesterol
• helps protect you from developing certain cancers
• helps prevent or control type 2 diabetes (adult-onset
diabetes)
• reduces the risk of arthritis and alleviates associated
symptoms
• helps prevent osteoporosis (gradual loss of bone mass/strength)
• improves mobility and strength in later life
• alleviates symptoms of depression and anxiety
• benefits weight reduction and weight management
What is the Healthiest Type of
Exercise?
Different types of exercise offer different benefits. Aerobic
or cardio workouts primarily improve the cardiovascular system
(heart, lungs), while weight-training or strength-training improves
muscular strength and flexibility or stretching exercises improve
overall mobility and coordination.
Cardiovascular Exercise
If you lead a fairly inactive or sedentary life, any increase
in aerobic activity is good for you. Studies show that a brisk
walk for even one to two hours a week (15 to 20 minutes a day)
reduces your risk of having a heart attack or stroke, developing
diabetes, or premature death. Weight-bearing aerobic exercise
can also strengthen joints, and improve bone strength.
How Much Exercise is Needed?
The U.S. Surgeon General,(1) along with the Centers for Disease
Control and Prevention and the American College of Sports Medicine,
recommend getting a minimum of 30 minutes of moderate-intensity
physical activity on most days of the week. You can do all 30
minutes at once or break it up into 10- or 15-minute periods.
Moderate intensity exercise or physical activity is activity
that causes a slight but noticeable increase in breathing and
heart rate. One way to gauge moderate activity is with the "talk
test" - exercising hard enough to break a sweat but not
so hard you can't comfortably carry on a conversation.
Brisk walking is an ideal moderate-intensity activity. For the
average person, a brisk walk means walking 3-4 miles an hour,
or about as fast as you'd walk if you were late for a ball-game
or PTA meeting!
Walking Improves Health
Research studies like the Nurses' Health Study, Health Professionals
Follow-up Study, Women's Health Study, Harvard Health Study,
National Health Interview Survey, Women's Health Initiative,
Honolulu Heart Program, and others show that this simple form
of exercise substantially reduces the risk of developing heart
disease, stroke, and diabetes in different populations.
30 Minutes Exercise is Not a Maximum Training Period
Although a mere 30 minutes of moderate-intensity activity a
day is an excellent way to start, exercising longer, harder,
or both can result in even greater health benefits.
Exercise For Weight Reduction
If you are walking or exercising mainly to reduce weight, 30
minutes or so a day will only be beneficial if you also monitor
your calorie-intake. Even then, you may need to increase the
duration or intensity of your workout. A report from the US
Institute of Medicine reveals that it takes 60 minutes a day
of moderate-intensity activity to maintain a healthy weight.
Among the 3,000 men and women who are part of the National Weight
Control Registry, a select club that includes only people who
lost more than 30 pounds and kept them off for at least a year,
the average participant burns an average of 400 calories per
day in physical activity. That's the equivalent of about an
hour of brisk walking.
Strength-Training
This type of exercise (also called weight-training or resistance
training) includes any workout that uses resistance - like weights
- to strengthen and condition the musculo-skeletal system. It
includes, weight-lifting, resistance band workouts, cycling,
climbing stairs, as well as exercises like pushups. Such exercises
can improve metabolic rate, coordination, balance, muscle strength
and overall physical condition.
Strength-Training Improves Metabolic Rate
The point is, muscle is metabolically active - it needs calories
to work, repair and refuel itself. By contrast, body-fat needs
very few calories to sustain itself. From our mid 20s onwards,
we gradually lose muscle as part of the natural aging process.
This means that the number of calories we need each day decreases.
So if we continue to eat the same amount of calories, we gain
weight. By taking regular strength training exercise, it is
possible to reduce this loss of lean muscle tissue and even
replace some that has been lost already. Health studies repeatedly
show that strength training increases muscle mass, decreases
fat tissue and raisesmetabolic rate.
Strength-Training Improves Bone Health
Another health benefit of resistance training is improved
bone health. In addition to weight bearing cardiovascular exercise,
strength training has been shown to reduce osteoporosis. For
example, according to one study of postmenopausal women, 2 strength
training sessions a week for one year increased bone mineral
density by 1 percent. A sedentary control group lost 2 percent
in the same time period.
Strength-Training Improves Physical Quality of Life
Among elderly people, resistance training can help improve/maintain
the ability to carry out basic functional tasks such as walking,
rising from a chair, climbing stairs and so on, thereby enhancing
confidence, independence and quality of life.
Flexibility Training
Stretching exercises are also beneficial for health and physical
fitness. Studies show that this type of flexibility training
increases your range of motion, while reducing exercise-related
muscle soreness and injury. In addition, by warming up and cooling
down with 5 minutes of stretches before and after your workout,
you will minimize the risk of looking bulkier, especially in
your thigh and calf muscles.
Need
help getting started?
•
You don't always need fancy equipment at home to get a good workout.
So no excuses. If you don't have a set of dumbbells, use water
bottles or even 16-ounce cans to tone and tighten up those arms.
•
Schedule your exercise like any other "appointment".
When was the last time you said "Gee, I have nothing to do
for the next hour, I'll exercise?" Exercise will become a
habit if you "ink it in" and then just follow through.
•
Try working out in the morning. It is the best time of the day
to exercise. You're usually more rested in the a.m. so you'll
get a better workout. You'll be energized for the rest of the
day and the best reason, it gets it out of the way - done - finished.
•
Ask your friends, spouse, or children to exercise with you. You
will encourage and motivate each other. You'll have someone to
talk to and you'll find the time passes more quickly.
•
Get the most out of your daily duties. For a quick pick-me-up,
walk a few flights of stairs at the office, take the dog on a
longer walk, or park your car in the furthest spot from the market.
•
Remember that participation not perfection is the goal of exercise.
If you miss a workout or just can't get going one day, so what!
Don't get hung up on it, just get back on track the next day.
If you have been working out for a while, but need a jump-start:
• Revive a stagnant routine and jolt your body into action,
shake it up a little - or a lot. If you use the treadmill for
cardiovascular endurance, try using an elliptical machine. Or
if you are stuck in the same old step aerobic class, try taking
a cool new class at your gym. Boxing-based programs, indoor cycling,
martial arts based aerobics and yoga classes may be your best
defense against boredom, which is the number one reason people
give up exercising.
•
If you haven't been in the habit of warming up and stretching
before you workout, make it a new resolution. You probably are
pressed for time and can't be bothered with the extras, but it
is absolutely necessary to warm up your body before any strenuous
exercise. Start by marching in place for two or three minutes
to get the blood flowing to your muscles. This, along with some
gentle stretching will prep you for almost any activity ahead.
•
Distract yourself if you find it helps pass the time. With an
inexpensive tape player on your hip, you can learn a new language,
listen to your favorite music, or catch up on the news. This is
a super productive thirty minutes for your brain and body.
•
Remind yourself how good you feel after you exercise. That great,
pumped up feeling is your reward for doing something good for
yourself. Remember, you only get it…if you do it! Don't
Quit!
Variety
is the Spice of Life!
If
you have been to a gym or health club lately, you may have noticed
the wide variety of workout classes offered. Now facilities are
offering much more in the way of group exercise. Many clubs are
providing fitness activities from weight training to yoga to personal
training that cater to all populations, offering the motivation
and fun of working out in a group.
More people are realizing that working out enables them to live,
work and function more effectively, and are now making exercise
a part of their healthy lifestyle.
Box Aerobics/kickboxing:
This
is one of the hottest trends to hit the club in recent years.
It is a form of boxing, martial arts and aerobics that improves
strength, cardiovascular fitness and flexibility.
Body Pump:
This is a group strength training class choreographed to music.
Each individual works at their own level with dumbbells and barbells
to tone and strengthen their muscles.
Boot camp workouts:
These workouts are tough and usually modeled after the intense
workouts used by the military. Usually include lots of running,
jumping and pushups. This is a good old back to basics workout.
Indoor Group Cycling:
This is an indoor stationary bicycle fitness program that is typically
both a workout and a philosophy. This workout integrates a detailed
set of general exercises including heart rate training and motivational
empowerment. Generally offered at various intensity levels, group
cycling classes offer a full body workout.
Mind/Body Techniques:
These classes affect both body and mind. By relieving stress,
yoga, meditation and tai chi lowers the level of harmful stress
hormones that inhibit immune function and interfere with our natural
healing processes. By increasing body-mind relaxation you can
reduce the stresses of everyday living.
Sports Specific Workouts:
Looking for a way to lower your golf score? Or develop a mean
backhand? Try sports specific training. Most clubs offer classes
designed specifically to increase sports performance by strengthening
the muscles that are used during the sports activity.
Outdoor Activities:
Most fitness facilities are adding activities that take your workout
outside. Hiking, biking, and rock climbing are a few. Organized
classes are designed to teach you safety, the proper techniques
and most of all to have fun.
Remember,
variety is the spice of life. The more things you can do to
lead a more active lifestyle the better. Trying lots of different
exercise is recommended because it ensures that all muscle groups
plus your cardiovascular system get a full workout. It's also
a lot more fun, and when you are having fun, you are more likely
to stick to your workout program.
Aerobic
Exercise
What is Aerobic Exercise?
Also known as cardiovascular exercise it is any sustained, rhythmic
activity that involves large muscle groups. Aerobic exercise
makes the lungs work harder as the body’s need for oxygen
is increased.
What are the Benefits of Aerobic Exercise?
There are numerous benefits for health and general well being
to be gained from regular cardiovascular exercise:
•
Increased energy levels
• Reduced stress and improved mental health
(due to the release of endorphins in the brain)
• Increased heart and lung efficiency
• Reduced blood pressure, resting heart rate and risk
of stroke or heart attack.
Does
Aerobic Exercise Aid Weight Loss?
Weight is lost by creating a calorie deficit, burning more calories
than you take in, so undertaking activities that burn large
amounts of calories is an excellent accompaniment to a calorie
controlled diet to help shift those unwanted pounds.
For
example, half an hour of low paced jogging can burn around 300
calories. This can make a substantial contribution towards achieving
the necessary calorie deficit to lose weight, or alternatively
it can earn you a bar of chocolate that you feel less guilty about
eating.
Aerobic Exercises: At Home
It is not essential to join a gym or to go out in the middle of
winter to get an aerobic workout. There are a number of exercises
that you can do in the privacy of your own home.
The cheapest options being putting on your favourite CD and dancing
around the living room or giving the house a vigorous clean.
There
is also an ever increasing array of affordable home fitness products
available, such as steps, skipping ropes (remember to put your
breakables a safe distance away), rebounders (rebounding is considered
by NASA to be the “most efficient and effective exercise
yet devised by man”), dance mats that you can use with your
games console and exercise videos so that you can workout with
your favourite celebrity.
Aerobic Exercises: Outdoors
Even taking a few extra brisk walks can be enough to improve fitness
and receive the benefits of aerobic exercise, just as long as
you are working hard enough that your heart rate is increased
and you are breathing faster.
Running,
jogging or going out for a bike ride when the weather’s
nice are all good forms of aerobic exercise.
Pretty
much any exercise is better than no exercise at all, however,
team sports are often less effective for developing aerobic fitness
as while they involve periods where large amounts of energy is
expended, these are often surrounded by periods of activity where
the heart rate is allowed to drop.
The
real benefits of aerobic exercise come from constant movement.
Aerobic Exercises: Down the Gym
Your local gym will provide a wide variety of aerobic options,
such as treadmills, cross trainers, exercise bikes, stairmasters,
rowing and ski machines so that you can just switch on and get
started with your workout. It can be a good idea to diversify
between different machines and different speeds/levels of resistance
as your body can get used to a certain routine and after a number
of sessions the same routine will not work your heart and lungs
as much as it once did.
For those who prefer to work out as part of a group, many gyms
provide classes, such as various forms of dance, body pump, body
combat and step aerobics with a trained instructor to ensure that
you get the most out of your workout.
If
you have access to a pool, swimming is also a very effective cardiovascular
activity. As it is very low impact it is often suitable for people
who have had injuries or problems with muscles or joints.
How often to Train
For good cardiovascular fitness it is generally recommended to
exercise 3 to 5 times a week and for 30-60 minutes, not including
warming up at the start and cooling down at the end.
The main thing is to ensure that your heart and lungs are worked
hard enough and for long enough to gain the benefits of aerobic
exercise but not so long that you run the risk of injury. To check
whether you are working out at the correct intensity, you should
be out of breath but still capable of speaking.
It
is important to start slowly. If you have been inactive for some
time, don’t throw on your trainers and set off on a ten
mile run.
If
a half an hour session feels like too much, start with 10 minute
sessions for the first week then increase that to 15 or 20 minute
sessions the next week and so on until you feel comfortable exercising
for longer.
Make
sure that you listen to your body. It’s ok for muscles to
be tired, but if they or your joints start to feel sore or breathing
becomes uncomfortable slow down or stop to ensure that you are
in a fit state for your next session.
What
to Eat Before Exercising
Always eat 3-4 hours before exercise. Your best choice is a
high-carbohydrate, low-fat meal, with foods like breakfast cereal,
fruit, yogurt, fruit juice, bread, pasta and rice. Avoid fried
food and other high-fat options. These low-fat, carbohydrate-rich
foods give you the necessary energy to enable you to exercise
for up to one hour at a time, and help to optimize fat-burning.
Sports Drinks Can Be High Calorie
Some people drink a sports drink during their training, but
be aware that these drinks typically have a high calorie-content
and are not required unless you are exercising vigorously for
more than one hour at a time. Drink water instead.
What to Eat After Exercising
After exercise, refuel your energy stores with a high-carbohydrate,
low-fat meal again. People sometimes say they don't feel like
eating after exercise. That's fine, but you should not exercise
again within 12 hours unless you have replenished your energy
stores with sufficient carbohydrate. If you don't recharge your
energy stocks correctly, you will end up too tired to do any
exercise at all. So keep eating and drinking, but choose high-carbohydrate
foods and plenty of water.
What
Amount of Exercise Burns 1 Pound of Fat?
To
burn sufficient calories to lose one pound of body fat, you
might:
- Briskly walk a total of 35 miles
- Swim moderately fast for 6 hours
- Dance for 12 hours
- Play about 12.5 hours of golf, carrying your own clubs
- Jog for about 29 miles
At
the same time, you would need to monitor your eating habits to
ensure that you are not increasing your calorie-intake in line
with your increased exercise!
Exercise
for Weight Control
• Exercise is very useful for minimizing the 'plateau'
effect of dieting, which occurs within a few weeks of starting
a diet, as the body 'adjusts' to a lower calorie-intake.
• Exercise is vital to minimize the effects of menopause
& osteoporosis (women) and middle-age spread (men).
If you want to start exercising, but don't know what to do,
here are some simple tips:
1. Check your fitness level
2. Make an exercise plan
3. Find an exercise buddy
4. Types of exercise to choose
1.
Check your Fitness Level
It's always wise to ask your doctor's advice before starting
any kind of exercise program. At the very least, have your pulse
and blood pressure checked, and get your doctor's approval for
the sort of program you have in mind.
2. Make an Exercise Plan
Don't just jump out of bed one morning and jog your butt off.
• Sit down and make a realistic plan
• Use a diary to record the details
• Adopt a gradual approach
e.g. Week 1, two sessions. Week 2, three sessions. And so
on.
• Plan to review your progress after (e.g.) one month.
3. Find an Exercise Buddy
Exercising on your own requires huge self-discipline. Make it
easier for yourself by finding a friend or neighbor to exercise
with. Alternatively, or in addition, join an exercise class that
is right for you. But don't allow yourself to be pushed into something
that is too strenuous.
4. Types of Exercise to Choose
Walking
Walking is great. No expertise or equipment is required, you can
do it anytime and it's free! What's more, provided you do it regularly
and for long enough, walking can be just as beneficial as any
of the more vigorous activities (like jogging etc).
How to Start
Take
a 10 minutes walk, twice a day.
Gradually Extend Yourself
Walk
every day
Walk longer
Walk faster
Walk and swing your arms at the same time
Walk up one or two gentle slopes
Walk up steeper slopes
Ideally
Aim
to walk briskly (swinging your arms) for 30 minutes, each day.
This should include at least one reasonably steep slope. Please
note: This may take you several months to achieve, so don't
be in a hurry. Remember, exercise is for LIFE!
Swimming
For most people, especially those who are very overweight,
swimming is even better than walking.
How to start and then extend yourself
Similar to walking, start by going to the pool twice a week
for a gentle 15 minute swim. Gradually increase the length of
your swim, and your work rate while in the water. Aim to build
up to about 30 minutes a day, or 45 minutes twice a week.
Cycling/cycle-machine, or Jogging
Your aim is the same as for walking or swimming. Start
with a short easy routine - 10-15 minutes per day and gradually
work up to about 30 minutes a day. Gradually increase your work
rate, without ever straining yourself. If jogging, please invest
in a good pair of running shoes that offer cushioned support.
Exercise or Aerobics classes
These classes can be great fun. Moreover, many fitness
centers offer a variety of classes to suit a variety of fitness
levels. Definitely worth checking out!
Exercise at home
If you can't get out, or if the weather is bad, organize an
indoor exercise routine for yourself.
An easy Exercise & Stretch plan
Head and neck circles
Stand
up straight. Without moving your shoulders, slowly move your head
and neck in a wide circle. Do this half a dozen times.
Arm swings
Stand
up straight with legs apart and both arms stretched straight out
in front of you, at chest level. Without moving your hips, swing
your arms (parallel to the floor) as far to the left as you can
- and then to the right. Do this 20 times.
Shoulder circles
Stand
up straight with legs apart and arms at your sides. Without moving
the rest of your body, circle your left arm backwards. Repeat
this with your right arm. Do this half a dozen times.
Forward stretches
Stand
up straight. Place hands palms down on the front of your thighs.
Keeping your legs straight, lean forwards and slowly slide your
hands down your legs, as close to your ankles as possible without
straining. Then move them back up your legs and finish by holding
your arms straight up above your head. Repeat this half a dozen
times.
Side stretches
Stand
up straight, with legs apart and arms at your sides. Without moving
your legs, slowly bend sideways to the left, allowing your left
hand to slide down the side of your leg, as far as possible without
straining. Slowly return to the start position and repeat on right
hand side. Do this half a dozen times per side.
Leg swings
Stand
up straight with your weight on your right leg. Place your right
hand on a chair or table, for support. Swing your left leg forwards
and backwards, in a pendulum motion. Do this 20 times, then repeat
the exercise with your right leg.
Thigh stretches
Sit
on the floor with your legs stretched straight out in front of
you. Place your hands on the top of your thighs and slide them
down your legs as far as possible without straining. Return to
the start position and repeat 10 times. Keep the whole exercise
as slow and as relaxed as possible.
Leg raising
Lie
on your stomach with your legs straight and your arms by your
sides. Slowly lift your left leg off the floor, as high as possible
without straining. Do it slowly - do not jerk your leg upwards.
Then slowly lower your leg. Repeat the exercise with your right
leg. Do this half a dozen times, per leg.
Running on the spot
Stand
up straight with arms relaxed. Run on the spot for 2 minutes.
As you do so, try to keep the whole of your upper body as relaxed
as possible. Allow your arms to bounce freely at your sides.
Dance to music
As
an alternative to running on the spot, put on your favorite CD
and get moving! But avoid jerky movements. Try to move easily
without straining your muscles.
Warning!
Never
overdo exercise!
• Exercise shouldn't be a temporary fad. It should be
something you do for life.
• The secret is: A little and often!
• Use your common sense and avoid trying to do too much,
too soon.
Type of Exercise Calories/hour
Sleeping 55
Eating 85
Sewing 85
Knitting 85
Sitting 85
Standing 100
Driving 110
Office Work 140
Housework, moderate 160+
Golf, with trolley 180
Golf, without trolley 240
Gardening, planting 250
Walking, 3mph 280
Table Tennis 290
Tennis 350+
Water Aerobics 400
Skating/blading 420+
Dancing, aerobic 420+
Aerobics 450+
Bicycling, moderate 450+
Jogging, 5mph 500
Gardening, digging 500
Swimming, active 500+
Hiking 500+
Step Aerobics 550+
Rowing 550+
Power Walking 600+
Cycling, studio 650
Squash 650+
Skipping with rope 700+
Running 700+
Exercise
for Your Health!
It
has been calculated that 1 pound of body fat is equal to 3500
calories.
This means that in order to lose 1 pound we have to walk for
about 12.5 hours.
So don't expect fast weight loss and remember to eat sensibly.
Exercising
Tips