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exercise lose weight

Weight loss methods - weight conversion

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Saturday, 18 October 2008 00:27

Why Exercise?

    Most fat people have excessive insulin in their body tissues. An excess of insulin in body tissues, which is not used by the cells, can actually cause an increased storage of fat. Exercise helps the body's cells to better utilize insulin, thereby reducing the need for more insulin.

    All of the evidence is not in on exercise as a means of appetite control for humans. Some studies show obese people seem to experience an appetite suppression following moderate exercise, while other studies seem to contradict the findings. Appetite suppression following exercise may be psychological, but it certainly works for many.

    Grant Gwinup, a researcher from the University of California campus in lrvine, studied obese men and women to see if exercise alone was effective in helping people lose weight.

    Gwinup worked with a group of 34 obese men and women who were de-moralized after years of trying to lose weight. He told them to start a daily walking program and gradually work to increase their time and distance. The group accomplished nothing until they worked up to half an hour a day. Then they started losing weight and, at the end of the year, every one of the 11 patients who stuck with the program lost a significant amount of weight. The average weight loss was 22 pounds. The most successful lost 38 pounds, the least successful 10 pounds.

    The reason we exercise is not just to burn those 100-plus calories for every mile we walk. Exercise does much more--it helps to increase our metabolic rate so we burn calories faster, Also, studies show that for a few hours following exercise, we continue to burn calories at a faster rate.

    Exercise helps to prevent the body from moving towards the starvation or hibernation response. Many persons who go on a low-calorie diet cause their metabolism to be lowered and their body starts to conserve energy. Exercise will resist the body's attempt to move into this condition.

    Those who exercise usually gain muscle mass instead of losing it. Up to 20 percent of the weight lost by those who diet without exercise can be lean tissue. Those who increase exercise and while cutting calories usually gain a few pounds of lean tissue as they lose body fat. Lean tissue is needed to help metabolize fat. Those who diet without exercise lose lean tissue and therefore have less muscle tissue to metabolize fat.
    Regular exercise has a positive effect on body chemistry. Studies show that muscle tissue from trained athletes contains more fat-burning enzymes than muscle from untrained individuals. Untrained subjects who participate in endurance-type exercise for several months develop an increased amount of fat-burning enzymes.

If you're looking for ways to fit more activity into your day, what about these ideas?

Swap the sofa for cycling
If you don’t fancy braving the gym or the traffic, why not set up a stationary bike in front of your TV? Pedal away in front of your favourite shows and before you know it you’ll have done 10 minutes. This works just as well if you prefer using a treadmill. Ten minutes of moderate cycling will burn around 62 calories, and the same time on the treadmill will burn 97 calories.

Take the stairs
You’d be amazed how many staircases you can take in during the day, and choosing to use them rather than a lift can help you burn calories as well as toning up your legs and bum. Climbing the stairs burns around twice as many calories as walking, and 10 minutes of taking the stairs adds up to around 70 calories burned.

Play with the kids
“Go bike riding, play football or use a trampoline,” says Professor Ken Fox from Bristol University’s Exercise, Nutrition and Health Sciences department. Finding time every weekend to do something active with your kids helps to keep the whole family fit. Professor Fox is also a fan of gardening and suggests you plant a vegetable patch together, which has the double bonus of keeping you active and teaching the kids about fresh, healthy food.

Skip yourself fit
Skipping is good for the heart, bones, flexibility and co-ordination. And it's inexpensive: all you need is a skipping rope, a good pair of trainers and a safe space. Depending on the intensity of your workout, skipping will typically burn between 70 and 110 calories in a 10-minute session.

Dance the night away
Dancing, whether at a class or home alone with your headphones on, is great fun and good exercise. If you enjoy what you’re doing you’re more likely to stick with it and exceed your 10-minute target. If you do join a class, you’ll find exercising with other people a great way to keep motivated. Ten minutes of aerobic dancing burns around 65 calories. To find classes near you visit Dance Web (see Useful links).

Workout at work
Sitting at a desk all day is an easy way to pile on the pounds. But there are ways to fit a bit of exercise into your office life.

    * Walk over to a colleague with a message, rather than emailing them.
    * Take the stairs, not the lift.
    * Use the bathroom on the floor above.
    * Use a hands-free phone so you can walk and talk.
    * Book a walking meeting with colleagues and brainstorm as you pound the pavement.

Get walking
Taking a brisk walk is one of the easiest ways to fit a bit of exercise into your day. Stride around the block in your lunch hour, walk the kids to school or take the dog for a walk. The Department of Health recommends that you aim to walk 10,000 steps a day. For tips on how easy this can be, watch our video, in which office worker Kate tries to achieve her 10,000 steps (see Useful links). Try using a pedometer to keep track of how many steps you do. You can burn 35 calories in 10 minutes of brisk walking.

Love your garden
Weeding, digging and mowing your garden all count as moderate activity if your pulse is slightly raised and you feel warm while doing them. Gardening for 10 minutes will burn 53 calories.

Any one of these activities can help you to burn 35 calories in 10 minutes.

For the real high intensity cardio people out there who love the H.I.I.T training (High Intensity Interval Training), below are the top three cardio exercise which will provide amazing results!

1. Sprinting - Sprinting not only burns HUGE amounts of calories while sprinting, it also keeps your metabolism flying for days after. Sprinting combined with running / jogging can bring amazing results

2. Spinning - These high-intensity workouts to music simulate a challenging bike ride, complete with hills, valleys and varying speeds, all dictated by the group instructor.

3. Jumping Rope - This is one of the simplest, yet most effective exercises one can do. In just 15 to 20 minutes, jumping rope will give you an unparalleled total body workout. Jumping rope is ideal for cardiovascular endurance and enhances performance in virtually any sport - tennis, basketball, football, skiing, volleyball and more. This simple exercise is also great for eye-hand coordination, lateral movement, foot and hand speed and agility.

Below are the top 10 cardio exercises which burn the most calories in 30 minutes.

1. Racquetball - side to side sprinting makes racquetball and excellent cardio exercises. A 145-LB person burns over 400 calories in 30 minutes.

2. Bicycling - stationary or outdoors is a great cardio exercises, depending on resistance and speed can but 250 to 500 calories in 30 minutes.

3. Walking - Brisk walking is a less strenuous form of cardio exercises. Walking can burn up to 180 calories in 30 minutes. Sprinting, adding hills or an incline can increase amount of calories burned.

4. Elliptical Trainer - is an excellent cardio exercises and a great way to build endurance. A 145 LB person can burn about 300 calories in 30 minutes.

5. Swimming - like cross-country skiing is an excellent cardio exercises as it is a full body exercises. Swimming is a great cross-training for other cardio activities. Doing the breast stroke can burn approx. 400 calories in 30 minutes.

6. Cross-country Skiing - whether on a machine or outdoors on snow, is an incredible cardio exercises as it involves both upper and lower body. A 145 LB person can burn approx 330 calories in 30 minutes.

7. Running - Running is an excellent cardio exercises because all you need is a pair of quality running shoes. Running burns serious calories. A 145 LB person can easily burn 300 calories in 30 minutes.

8. Step Aerobics - one of the most favorite cardio exercises preferred by women. Step Aerobics mainly target your legs, hips and glutes, and can burn approx. 400 calories in 30 minutes.

9. Rowing - is both a cardio exercises as well as giving your arms an incredible workout. 145 LB person can burn about 300 calories in 30 minutes.

10. Rock Climbing - is not only a cardio exercises, but also uses arm and leg strength and power. Rock Climbing can burn up to 380 calories in 30 minutes.

Our advice is to try both for at least 6 weeks and make sure to monitor your progress with a journal and take weekly photos of yourself to see if you're truly losing body fat.

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