The Importance of Weight Loss and Exercise – Being overweight is uncomfortable and could also be harmful to your health. According to the Centers for Disease Control and Prevention Trusted Source (CDC) that obesity rates have risen dramatically across the United States in recent years.
In the year 2010, more than one third of American adults suffer from obesity which is which is defined as having an index of body mass (BMI) that is 30 or more. The definition of body mass is determined by divising weight in pounds into the height in inches squared after which the results are multiplied using 703 (weight (lb) + [height (in)2 x 703) 2 703). You can determine your body mass using these steps
Add your pounds of weight by 703.
- Determine your height using inches.
- Divide the resultant number of step one by the number from step 3.
- Obesity can cause many serious health issues, such as diabetes, heart disease stroke, and some forms of cancer.
One strategy that can aid in losing weight is to reduce the calories consumed from their diet. Another method is to burn calories through exercise
Benefits of Exercise in comparison to. Diet
The combination of exercise and a healthy diet is an effective way to shed weight, rather than relying on calories reduction alone. Exercise can help prevent or reduce the negative effects caused by some illnesses. Exercise reduces cholesterol and blood pressure and can make it easier to prevent heart attacks.
Furthermore, if exercising, you reduce the chance of developing certain kinds of cancer, such as breast cancer and colon cancer. Exercise can aid in gaining a sense of well-being and confidence and may reduce the incidence of depression and anxiety.
Exercise can be beneficial to lose weight and maintain weight loss. Exercise can increase your metabolism or the number of calories you consume in the course of a day. It also assists you to maintain and build lean body mass, which can help boost the number of calories you consume each day.
How Much Exercise Is Needed for Weight Loss?
To get the benefits of exercising it is suggested that you engage in some type of aerobic exercise at least 3 every week for at least 20 minutes during each session. However, a longer duration than 20 minutes is more suitable for those who want to shed weight. Just fifteen minutes of light activity -like walking for one mile regular basis will generate up to 100 additional calories (assuming that you don’t consume excessive calories later in your diet). The burning of 700 calories every week could equal 10 pounds. to lose weight over the period of one year.
Calculating Your Target Heart Rate
In order to reap the benefits of exercising You’ll have to incorporate some high intensity workouts. To gauge the intensity you’re working to achieve your goals, check the heartbeat. The most fundamental method of determining the heart rate you want to achieve is to subtract the age of your child from 220 and then compute 60 to 80 percent of that.
Ask a trainer or your health care team to decide on the right level of intensity for each exercise. For those with specific health issues like injuries or diabetes or heart disease must consult with a doctor prior to starting any fitness program.
What Are Some Examples of the Different Types of Exercise?
The kind of exercise you pick to lose weight isn’t important in the same way as how you’re performing it. This is why experts advise you to select exercises you enjoy so you’ll be able to be consistent with your routine.
Whatever program of exercise you choose to follow, it must contain some type of cardiovascular or aerobic exercise. Aerobic exercise gets your heart rate up as well as your blood circulation going. Aerobic exercise can include cycling, walking, jogging or swimming and dancing. You may also train using a fitness device like a treadmill, the elliptical, or stair stepper.
One of the benefits exercising using weights is that aside from losing fat, you’ll also build muscles. Muscle, in turn will burn calories. Talk about a positive feedback loop! Experts suggest working all major muscles three times per week. This includes:
- to the back
Yoga isn’t as vigorous as other types of workout but it can aid in losing weight in different ways, as per the findings of a recent study conducted by researchers from the Fred Hutchinson Cancer Research Center. The study showed that people who exercise regularly are more conscious of their diet and consequently, less likely be overweight.
Incorporating Exercise Into Your Lifestyle
The amount of physical activity that you perform during a day is more important than whether you can complete it in one session. This is why even small adjustments to your routine could make a huge changes to your waistline.
A healthy lifestyle to take into consideration include:
- cycling or walking to work, or doing the errands
- Taking the stairs instead of taking the elevator by taking the stairs instead of the
- parking further from places and walking the rest of the distance
Activities and the Amount of Calories They Burn
A typical adult male who does not exercise consumes around 2,200 calories per day to maintain his weight. Females need around 1,800 calories per day to keep her weight in check.
The following list of activities is a compilation of routine activities and approximate number of calories burned in an hour.
- playing golf, baseball or even cleaning the home
- 240 to 300
- cycling, dancing or gardening
- 370 to 460
- running, playing football (at 9 minutes per mile) or swimming
- 580 to 730
- ski, racquetball or running (at seven minutes per mile)
- 740 to 920
Before You Start an Exercise Program
Speak to your physician prior to you begin any new exercise routine, particularly when you plan on exercising vigorously. This is especially crucial when you suffer from:
- heart disease
- lung disease
- kidney disease
What is my burning capacity?
This table shows the estimated amount of calories burnt while performing different exercises over the course of one hour. This will give you some idea about the calories burned by different activities for someone who weighs 160lbs (73 kgs).
The specific calories consumed vary dependent on the type of exercise intensity, the level of intensity and personal particulars such as weight.
|Activité (1-hour time)||160 lbs. (73 kg)|
|Aerobics Water, Aerobics||402|
|Bicycling, < 10 mph, leisure||292|
|Dancing and ballroom||219|
|Elliptical trainer at moderate effort||365|
|Golfing Carrying clubs||314|
|Running, 5 mph||606|
|Swimming laps, moderate or moderate||423|
|Walking, 3.5 mph||314|
If you’ve been inactive over the past few months, or who are overweight, or who have recently quit smoking , should consult their doctor prior to beginning a new exercise plan.
When you’re first beginning an exercise routine It is crucial to be aware of the signals your body sending you. It is important to push yourself so that your fitness increases. But exercising too much can result in injury to yourself. Do not exercise if you begin feeling discomfort or breath shortness.
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