To lose weight, you have to burn more calories than you take in -- and that can be difficult to do without exercise. Of course, the more active you are, the more calories you burn. Effective weight loss usually requires at least three to five hours of exercise a week, so aim for 45 minutes of cardiovascular exercise and 15 minutes of resistance training most days of the week.
Exercise For Weight Loss
12 AnswersMehmet Oz, MD, Cardiology, answeredWhen it comes to exercising when you carry excess body weight, it is important that you check in with your doctor, or perhaps a physical therapist to help create a program that you can manage, that will not stress you, and that will push you to your healthy limits. If you haven't exercised in a while, you might be afraid of overdoing it or even injuring yourself. The basic principle is to start out with light to moderate exercise like walking. Just 30 minutes of moderate exercise a day can make your weight -- and your blood pressure -- come down.
Start working with an exercise physiologist or certified fitness trainer, who can tailor an exercise regimen to your needs -- and under your doctor's supervision you can gradually raise the intensity of your routine as your endurance and strength grow.
While it's important to burn off calories and fat through exercise, you will also need to build stamina and tone your muscles. So you will need a plan that combines aerobics (cardiovascular exercise), muscle strengthening, and stretching. Balancing the number of calories you burn through exercise and physical activity with the calories you eat will help you reach your desired weight. A key to successful weight loss and improved overall health is making physical activity a part of your daily routine.
1 AnswerBoth diet and physical activity play a critical role in controlling your weight. To lose weight and keep it off, you will need a high amount of physical activity unless you also adjust your diet and reduce the amount of calories you're eating and drinking. To maintain your weight, work your way up to 2 ½ hours (150 minutes) of moderate-intensity aerobic activity, 1 ¼ hours (75 minutes) of vigorous-intensity aerobic activity, or an equivalent mix of the two each week. Strong scientific evidence shows that physical activity can help you maintain your weight over time.
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1 AnswerHigh-intensity interval training, such as 30-second sprints, can make short workouts effective for weight loss. But how do you get started if you've never done sprints before? The goal is to build up to performing 30-second bursts every three minutes using the treadmill, stationary bike, elliptical machine, swimming, jogging, or road biking. Try a couple of intervals to get started. Work your way up to five until you can do 10 intervals.Helpful? 4 people found this helpful.
1 AnswerThe old-school approach to weight loss emphasized lengthy sessions of low- or moderate-intensity cardiovascular exercise. We were told to climb onto a treadmill, find the pace that corresponded to our fat-burning "target heart rate," and enjoy the monotony of the human hamster wheel for an hour. If only we'd remembered to consult our great reality check -- human evolution -- we might have realized that this approach, like fad diets, loses its effectiveness over time. So what to do?
Unless you are physically unable to engage in more vigorous forms of exercise, old-school cardio is not only inefficient, it may actually be counterproductive to reaching your physique goals. Although low-intensity aerobic exercise burns some fat during the actual activity, it has only minimal impact on lean tissue development and overall metabolism.
Don't get me wrong: Long, slow cardio is better than nothing. Previously sedentary individuals get results from cardio, at least for a little while. In the long run (excuse the pun), progress is limited. Studies have clearly demonstrated that, over time, conventional cardio compromises speed, coordination, strength and agility.
Exercise physiologists are now proving that the most efficient way to induce progressive (and permanent) fat loss is to elevate metabolic rate around the clock -- an endeavor best accomplished through a combination of resistance training and intense, short-duration exercise. Weight training builds muscle, and a little muscle goes a long way toward increasing metabolic rate, caloric expenditure and fat burning. Likewise, brief intervals of intense exercise induce a hormonal response that raises resting metabolic rate and increases overall fat burning -- for up to two days!
It is actually a simple matter to modify your current cardio routine so it is working for--rather than against -- your physique goals. Long, slow cardio sessions may devour the muscle you want. Instead, punctuate your aerobic workout with brief (30-60 seconds) all-out sprints every three to five minutes. This type of training, often referred to as high-intensity interval training (HIIT), makes your workout more effective and efficient, so you can cut your workout time in half and reap significantly greater benefits -- both in terms of fat loss and peak performance.
1 AnswerRealAge answered
You can quickly crank up your fat-burning furnace if you follow a simple plan. Whatever you do for exercise -- walk, run, bike -- just throw in a few short spurts of high-intensity effort. It could boost your fat-burn rate by 36% in a couple of weeks!
Although sustained, moderate exercise does have its fat-burning benefits, new research suggests interval training may be best. When moderately active women did a 60-minute cycling workout -- but instead of pedaling the whole time, they did four-minute bursts of high-speed pedaling followed by two-minute rests -- they bumped up the fat-burning power of their workouts significantly, after just 14 days.
1 AnswerWhile many bodybuilders swear by lifting the heaviest weights they can safely handle, research indicates that going with lighter weights may be just as effective for building muscle. A study from McMaster University in Hamilton, Ontario, analyzed biopsies of leg muscles after training sessions of 30% of maximum weight that the study subjects (men in their 20s) could handle versus 90% of their maximum lifts. Using cellular markers, the scientists discovered that each type of lifting was equally effective in growing muscle tissue.
The takeaway: The key in lifting lighter weights is to lift until you reach exhaustion just as you would with heavy weights. That means more repetitions when using lighter weights, but it's a safer way to train and easier on your joints.
1 AnswerHealthyWomen answeredOne element to losing weight and maintaining a healthy weight is adding exercise to your daily routine and reducing the time you spend sitting. Exercise not only burns calories, it also tempers your appetite, boosts metabolism, improves sleep and provides psychological benefits, such as stress reduction and an increased feeling of control and self-esteem.
If you are over 40, have been inactive for some time, suffer from shortness of breath or weakness that interferes with daily activities or have a chronic health condition, consult a healthcare professional before increasing your physical activity. Notify your healthcare professional about any chest pain, faintness or dizziness, bone or joint pain you're experiencing, and any medications you're taking.
Physical activity is defined as any bodily movement produced by skeletal muscles resulting in energy expenditure. The best kinds of exercises for burning calories are moderate- to vigorous-intensity physical activities. The calories burned per hour are listed for a 140-pound healthy woman.
Moderate intensity activities include:
- hiking (386 calories)
- light gardening/yard work (302 calories)
- dancing (319 calories)
- golf, walking and carrying the clubs (244 calories)
- bicycling, less than 10 miles per hour (mph) (370 calories)
- walking, 3.5 mph (370 calories)
- yoga (336 calories)
- aerobics, high-impact (445 calories)
- calisthenics (512 calories)
- running/jogging, 5 mph (580 calories)
- swimming (580 calories)
- bicycling, 12 to 14 mph (554 calories)
- racquetball, casual (445 calories)
- skiing, downhill (554 calories)
- weight lifting, vigorous (400 calories)
1 AnswerHealthyWomen answeredWhile you and your healthcare professional should set up a detailed exercise plan based on your individual health status, the 2005 Dietary Guidelines recommend healthy women who want to manage body weight and prevent gradual unhealthy weight gain engage in 60 minutes of moderate-to-vigorous aerobic exercise on most or all days of the week while not exceeding caloric intake requirements.
You don't have to do 60 minutes at once; 30 minutes of an aerobics video in the morning and 30 minutes of brisk walking in the evening works just as well as walking for an hour straight. Remember: the longer and more vigorously you work out in a day, the greater the health benefit.
The best way to keep weight off once it's been lost is with 60 to 90 minutes of moderate-intensity exercise per day, being careful not to exceed your specific daily calorie requirement.
If you have been inactive, you need to work up slowly to this amount so you don't get injured or overly fatigued and become discouraged. Start with 5 or 10 minutes (or whatever you're comfortable with) every other day, adding one minute every other session. Low- to moderate-intensity exercise, like housework, gardening and walking the dog, provide a great deal of general health benefits, but for weight loss, you need to up the ante and exercise at a higher intensity with more vigorous activities like brisk walking or jogging, singles tennis or other racquet sports, aerobics classes, ice or roller skating, swimming or cycling.
To lose weight, you have to burn more calories than you take in -- and that can be difficult to do without exercise.
While cardiovascular workouts, such as walking, jogging or riding a bicycle,are important, adding some resistance training can help maintain muscle tissue. You don’t have to bulk up and get big muscles. Simply toning your muscles through resistance training with light weights, or even your own body weight, can make a difference. Choose activities you enjoy, and you will be more likely to stick with them.