Thursday, July 27, 2006

How to Lose Those Extra Pounds – Step 6

7 Easy Steps For Achieving Fast and Lasting Weight Loss (cont'd)

Here's step number 6:

Exercise (I know... most of us hate this part)

As you know, exercise participation is an important factor in weight loss and weight loss maintenance. In addition to weight reduction here are 20 important health benefits of physical activity.

Increases thermogenesis (increase in body temperature to burn calories).

Raises basal metabolic rate increasing calorie expenditure even during periods of rest or sleep.

Releases natural stimulants in the body helping to improve overall psychological condition. In other words it may alter your mood to a more positive state. (5)

Relieves stress and reduces the risk of stress related chronic diseases. (ibid)

Improves sex function

Lowers High Blood pressure levels.

May increase levels of good cholesterol (HDL)

Lowers elevated blood cholesterol levels.

Improves blood circulation.

Increases the level of oxygen uptake (VO2 max) and improves endurance. Vo2 max varies directly with the level of physical fitness.

Increases lean body mass (muscle) while reducing body fat - improving body composition and therefore improving physical appearance.

Improves self esteem.

Causes a natural tendency to be more conscious about eating healthier and therefore may improve a person’s diet.

Strengthens the musculoskeletal system protecting the body from unexpected physical shock.

Strengthens the body’s immune system and therefore slows down the aging process.

Strengthens bones and fights against osteoporosis - especially important for post – menopausal women. (6)

Strengthens the body’s immune system and therefore slows down the aging process.

Helps to fight against chronic diseases including many forms of cancers and heart disease. (7) (8)

When combined with stretching it may help to reduce lower back pain.

Improves physical condition in pregnant women making it easier to cope with the trials of childbirth: It increases energy levels; helps to reduce back pain; improves circulation and reduces swelling and development of varicose veins; tones muscles making it easier for the body to return to pre-pregnancy condition. You should check with your doctor, however, before you begin exercising during pregnancy. (9)

How Much exercise is Necessary for Weight Loss?

It depends on your goals and your body condition. Here are some questions you should ask yourself:

- How much weight do you want to lose?

- What’s Your Age

- How much do you weigh?

- What is your physical condition?

- What is your daily caloric intake?

- Will you combine exercise with caloric restriction?

If you’re overweight, by more than 20 pounds, you need to participate in a program that includes diet restriction (reduce total daily calories by 500 cal.) and regular exercise (6-7 days a week). You should exercise for at least 30 continuous minutes – for best results increase the duration (up to 60 minutes).

Your target intensity should be between 65-75% of your maximum heart rate – in other words, a comfortably vigorous level of intensity. The American College of Sports Medicine recommends that a good weight loss program should consist of daily caloric expenditure of 300-500 calories from exercise. (10)

How do you calculate your heart rate? An easy formula for figuring out your maximum heart rate works by simply subtracting your age from 220. If you’re 40 years old, for example, your maximum heart rate is 180 beats per minute (220-40).

To train at 70% of your maximum heart rate, simply multiply 180 by 70 and divide by 100, which equals 126 beats per minute. Therefore in order to train at an intensity level of 70% of maximum heart rate your training heart rate should be 126 beats per minute.

How do you calculate your heart rate during exercise? Simply take your pulse by counting the number of beats over a 10 second period. Multiply that figure by 6 and you have the number of beats for a 1 minute period – that’s your training heart rate.

Before you begin exercising, however, get clearance from your doctor, especially if you’re a beginner.

Tomorrow I’ll give you step 7.

References:

5. http://www.issponline.org/documents/physactstatement.pdf, “Physical Activity and Psychological Benefits – an ISSP Position Stand”, retrieved 22 August 2005 from http://www.issponline.org/documents/physactstatement.pdf

6. http://www.osteoporosis.ca, “Physical Activity: An Important Factor in Preventing Osteoporosis”, retrieved 22 August 2005 from http://www.osteoporosis.ca/english/About%20Osteoporosis/Physical%20Activity/default.asp?s=1

7. http://www.americanheart.org, “Physical Activity”, retrieved 25 August 2005 from http://www.americanheart.org/presenter.jhtml?identifier=4563

8. http://www.cancer.gov, “Questions and Answers: Physical Activity and Cancer”, retrieved 25 August 2005 from http://www.cancer.gov/newscenter/pressreleases/PhysicalActivity

9. http://health.discovery.com, “The Benefits of Pregnancy Exercise”, retrieved 26 August 2005 from http://health.discovery.com/centers/pregnancy/americanbaby/exercisebenefits.html

10. http://www.findarticles.com, “Exercise, the cornerstone to weight loss - Tech Brief”, retrieved 27 August 2005 from http://www.findarticles.com/p/articles/mi_m0675/is_5_20/ai_92840206#continue
Post a Comment