Why exercise is essential to weight loss?
How Exercising Increases Calorie Expenditure
Exercise works in two different ways.
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Exercise uses energy derived from the food we eat as well as our energy stores. This includes circulating blood sugar and a small amount of carbohydrate stored in the form of glycogen. When these sources are depleted, we burn fat, leading to weight loss.
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In addition, exercise builds muscle bulk. Even at rest muscle is more metabolically active than fat, thus raising our metabolic rate.
Thus, physical activity increases the mount of sugar and fat we 'burn up' both during active exercise and long after the exercise routine is over.
What form of exercise is best for weight loss?
There are two basic types of exercise: aerobic and anaerobic.
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Aerobic exercise refers to physical workouts that require oxygen to be delivered to the muscles. These include walking, jogging, swimming, jumping rope, roller-blading, rowing, football and tennis. Aerobic training is often called "cardio" exercise because it strengthens the cardiovascular (heart) and respiratory (lungs) systems. This form of exercise provides the best way to burn calories during exercise.
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Anaerobic exercise refers to fitness routines (eg. lifting weights) that don't rely on oxygen for fuel. This type of exercise is often referred to as resistance training and is good for increasing muscle bulk, hence providing for a sustained increase in metabolic rate.
It can be seen that both forms of exercise are important in a long-term weight loss program.
How much exercise is enough?
Ideally, and as a general guide, 30 minutes of moderately strenuous exercise at least five days a week is recommended. For most people this equates to a brisk walk during which one should still be able to conduct a conversation.
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Younger individuals may indulge in more strenuous, demanding regimes, whilst the elderly or ill will have more modest aspirations.
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However, it should be noted that almost everyone can exercise and will benefit from an exercise program.
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Many individuals will be embarking on an exercise program for the first time in many years (possibly ever?). It is therefore important to 'start low, go slow'.
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An exercise program needs to be individualized for each individual taking into account medical conditions, age, personal preferences and much more:
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Seek professional advice from your doctor, exercise physiologist, physiotherapist or other qualified health professional.
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Find an exercise buddy. Just as weight loss is easier with support, so is exercise.
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Choose something you enjoy doing, otherwise you will struggle to maintain the program.
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Cross train if possible. That is, mix and match your exercise routine. Swim one day, cycle or jog the next. Combine resistance exercise and cardio.
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A suitably qualified personal trainer or experienced gym instructor could prove invaluable in formulating a suitable plan as well as providing motivation, support and advice.
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Indulge in opportunistic exercise. Walk up the stairs rather than using the escalator, take the farthest parking spot at the supermarket rather than seeking the nearest parking bay. Cycle on an exercise bike whilst studying or watching TV. There are endless opportunities to create exercise without it eating into other activities or having to set time aside.
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Make a plan. Keep it realistic and stick to it.
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Set goals. Make them realistic and achievable. Just as with weight loss, set short, medium and long-term goals.