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Jun 25, 2006
Best Way to Maximize Weight Loss through Exercise?
by SirGan
 There is no doubt- obesity has become the ultimate disease of modern world! Several researches have came to the conclusion that exercise is the only way to increase body's energy consumption and improve performance, and not only that –it helps in losing weight even without dieting, although more slowly. Weight is most safely lost and kept off by decreasing calories by approximately 500 per day by following a good nutritious diet and exercising. If someone try to lose weight just by dieting, he or she will lose some muscle tissue rather than only fat tissue. Basic metabolism will slow and you will need to restrict your diet continuously. But, if you exercise regularly you will consume more energy, burn more calories at rest than a person on a strict diet. Being overweight in one of the major causes of hypertension, high blood pressure, and certain types of cancer… Weight loss by reducing your calorie intake without activity can cause body to break down muscle, which lowers metabolic rate and makes losing weight even harder. Good thing about all this is that health benefits of exercise can be achieved by everyone, regardless of sex, age, race or physical ability. Some devastating statisticsThe American Heart Association attributes about 250,000 deaths per year in the US to lack of regular physical activity.
Beginning a safe weight loss programAll people that are planning to start with any weight loss program should know that it is extremely important to ensure that the program is safe. That’s why - it is advisable that the patient first meet with a health professional who will take into account all other patients problems and who will help design an appropriate weight loss program. The fact is also that all patients should expect some initial pain when they start to exercise the back as part of their weight loss program but- it is important to remain cautious and aware of any pain or discomfort while doing exercises.
Before you set out, a person should be sure to select comfortable footwearwalking shoes and comfortable, protective clothing.
Everyone that is planning to exercises should first spend about five minutes walking slowly to warm up muscles. Warming up your muscles reduces risk of injury.
After warming up, all muscles should be stretched for about five minutes before walking.
Facts about diets and exercisesThe fact is that when we diet were losing fat and also muscle. This could be a big problem because this decrease in muscle mass will cause our metabolism to slow down.
There is no doubt- the fact is that, as many dieters know, the weight is going to come back faster and faster the more you diet and there is nothing we can do about it. But there are some good news. There is only one thing that could break this cycle- it is exercise. That’s why, in order to lose weight, person must create a caloric deficit, which means that he or she must expend more calories that are consuming. This is done through exercise and proper nutrition, not fad diets. Good thing about exercising is that through exercise we are able to burn calories and add muscle. For every pound of muscle we obtain, an extra 350 calories per week is burned in order to sustain this. Most of the people don’t know that even after exercises, your body continues to burn calories at a modestly increased rate for a few hours. It is a fact that, for every extra 3,500 calories you spend, you'll drop one pound. Therefore, it is easy to figure out why are those low-calories-intake diets are so ineffective and even dangerous.
Aerobic exercisesIt is a proven fact that simple aerobic exercises, such as walking and jogging are excellent ways to bum calories. Every aerobic exercise should always begin with a warm-up period of 3-5 minutes gradually reaching your target heart rate.
Most common and most effective aerobic exercises are:
Aerobic exercises, also called cardiovascular fitness, refers to the ability of heart, blood vessels and lungs to supply fuel during sustained physical activity. How body responds to aerobic exercise? Well, it is proven that the body of a person who regularly exercise:
Human body, while exercising- breathe faster and more deeply to maximize the amount of oxygen in blood stream.
To produce energy and deliver oxygen more effectively to the rest of your body, heart of a person that exercise beats faster. The force of each heart beat increases to maximize blood flow to muscles and back to lungs.
Reasonably, to get more oxygen to muscles, small blood vessels dilate and carry away waste products, such as carbon dioxide and lactic acid. Not only that! There are even some long-run effects because more capillaries will actually develop in the muscle to provide for more efficient oxygen delivery and waste removal.
Every person should know that body normally warms up when someone repeatedly moves muscles. Well, the proven fact is in order to compensate for the rise in temperature, body releases heat into the air during the breathing.
Although not too many people think about it- the fact is that regular aerobic exercise releases endorphins, body's natural painkillers.
Benefits of regular exercise
Calories burned in 1 hour of exerciseEveryone should know that the most fundamental aspect of any fat loss program is to create a calorie deficit — to burn more calories than you eat. Each liter of oxygen that you consume generates approximately five calories of energy. For example, if someone exercise for 30 minutes and consume 30 liters of oxygen, he or she will have burned 150 calories.
Benefits of simple walkingEveryone knows that walking is a gentle, low-impact exercise that can put a person into a higher level of fitness and health.
Simple walking reduces risk of a heart attack because it keeps heart healthy by lowering low-density lipoprotein (LDL) cholesterol and raising high-density lipoprotein (HDL) cholesterol. A regular walking program also reduces your risk of developing high blood pressure, a factor that contributes to heart disease. It only has some beneficial effects on managing blood pressure. It is proven that 30min of walking reduce significantly risk of developing type 2 diabetes. Weigh management is one of the common benefits! Walking burns calories, which can help managing weight. It also manage stress and boost your spirits. Regular walking also can reduce feelings of depression and anxiety.
Staying motivatedStaying motivated could be the biggest problem in all this and that’s why there are some tips that could be followed in order to stay motivated for a long time.
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