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Although exercise does not work on a straight calorie-swap arrangement, i.e. you do not just eat a hamburger and then run enough to burn off the equivalent calories, exercise affects the metabolic rate so that for a few hours afterwards you will burn more calories and use up more of the body's stores of fat (even when resting) than if you had taken no exercise. Regular activity combined with a diet is the most effective way to lose weight, because the body becomes more efficient.
When you have decided that you need more exercises, the next step is to test how fit you are. For safety reason, it is better to equip with heart rate monitor to monitor your heart rate so your workout doesn't become too strenuous.
For those who are unfit, it is better to start the program with walking first. It should be continuous: begin walking slowly, then increase pace, then slow again. In fact, any exercise program for sedentary and overweight people must be started slowly, with enjoyment and commitment. A buildup in intensity and duration should be gradual and progressive.
Once get started, you may consider other exercises. The important feature is to select anything that you find enjoyable. In this way you are more inclined to stick to the routine over a period of time.
Exercise should take place at least three times per week and include a warm-up period, the exercise itself and then a cooling-down period.
Exercise produces physical fitness. It is a state of health measured by muscle strength (the level of maximum force that muscles can produce), endurance (the length of time muscles can perform physical activities) and flexibility (the range of motion) . These components can be achieved by resistance (weight ) training and aerobic exercise.
The resistance (weight) training program increases muscle strength, flexibility and endurance. It can also be used for additional gains in muscular strength.
The aerobic fitness program increases the ability of the respiratory and circulatory systems to deliver oxygen to working muscles. This can be achieved by exercising at 60-75% of maximal heart rate for 20 to 30 minutes. For these programs, some find walking satisfactory. Others like swimming. Swimming often claimed to be the best exercise for it tends to use all muscle groups.
There are many different programs available to help with body weight loss. To lose body fat, the program should involve large muscle groups, be enjoyrable and continuous. The program should be designed to achieve exercise intensity, frequency and duration
For those interested in weight training for losing weight, it is better to consult a sports physiotherapist for a specific variety of weight training/resistance exercises specifically tailored to you. Exercises should cover each muscle group and should exhaust that muscle group after 6-10 repetitions. These can be using your own body weight against a resistance or proper weights. It is essential that a professional sports physiotherapist shows you how to do it and advises the actual weight to use. |
