Exercise For Weight Loss

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• QDo I have to run miles to lose weight?

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  A Diana Meeks , Family Medicine, answered on behalf of Sigma Nursing

  No you don’t have to run miles to lose weight, running alone is not the most effective method to losing weight. In fact running alone, you will lose both body fat and lean muscle mass.

  A combination of cardio endurance, aerobic, and weight resistance training will be a more effective method to losing weight, while gaining lean muscle mass, toning the body, and improving your physical fitness appearance. With this combination, 100% of your weight lost will be body fat. 

  Also the additional lean muscle mass will improve your overall body structure, strength, and repair system, while increasing  your metabolism, resulting in more calories consumed.

  Remember to lose weight you need to burn more calories than you are consuming.

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• QWhat's the best exercise for weight loss if I only have 5 minutes?

  1 Answer

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  A Joel Harper - Elite Trainer , Fitness, answered

  

  In this video, fitness expert Joel Harper describes how to do this efficient, calorie-burning exercise properly, and how to keep it interesting!

  

  Find out more about this DVD:

  What Are the Best Types of Exercise to Lose Weight?
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• QHow many calories do I burn when exercising?

  3 Answers

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  A Dr. Michael Roizen, MD , Internal Medicine, answered

  The number of kilocalories (kcals) you burn depends on the type of exercise you do. (A kcal is the same amount of energy as a calorie, except that the custom is to use the term "calories" when we're talking about food and "kilocalories" when we're talking about exercise. They're both the same amount of energy.) This is how many kilocalories each activity uses:
  

  •  Walking for pleasure -- 3.5 kcals per minute
  •  Bicycling for pleasure -- 4 kcals per minute
  •  Swimming, slow treading -- 4 kcals per minute
  •  Conditioning exercises, slow stretching -- 4 kcals per minute
  •  Home care, carpet sweeping -- 4 kcals per minute
  •  Raking lawn will use 4-5 kcals per minute
  •  Walking briskly -- 4-5 kcals per minute
  •  Home repair, painting -- 4.5 kcals per minute
  •  Mowing lawn with a power mower -- 4.5 kcals per minute
  •  Racket sports, table tennis, doubles tennis -- 5 kcals per minute
  •  Golf, pulling cart or carrying clubs -- 5.5 kcals per minute
  •  Conditioning exercise, general calisthenics -- 6 kcals per minute
  •  Fishing in stream -- 6 kcals per minute
  •  Ice (or roller) skating -- 7 kcals per minute
  •  Soccer -- 7 kcals per minute
  •  Moving furniture -- more than 7 kcals per minute
  •  Conditioning exercise, stair stepper, ski machine -- more than 7 kcals per minute
  •  Singles tennis, racquetball -- 7-8 kcals per minute
  •  Running -- 8 kcals per minute
  •  Basketball - game play -- 8 kcals per minute
  •  Cycling, fast or racing -- 10 or more kcals per minute
  •  Squash -- 12 kcals per minute
  •  Canoeing or rowing in competition -- 12 kcals per minute

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• QHow can I do weight-bearing exercises at home if I want to lose weight?

  1 Answer

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  A Dr. Andrea Pennington, MD , Integrative Medicine, answered

  Utilizing free weights or the circuit training equipment at your health club is a great way to tone the major muscle groups. But when it's raining, snowing, or you've got to baby-sit, you can still get a good strength-training workout in the convenience of your own home. You could invest in small hand weights or use things you already have in your kitchen. Weigh some canned vegetables and perform simple bicep curls or, use two good-sized books or gallon milk bottles filled with water that you can comfortably handle.
  
• QWhy should I do weight-bearing exercises if I want to lose weight?

  2 Answers

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  A Sari Greaves , Nutrition & Dietetics, answered

  If you only do aerobic exercise, you may lose weight if you also watch your calorie intake. But not all of the weight you lose will be body fat. You may also lose lean body muscle. Why is this important? Muscle is metabolically more active than fat tissue. So having more muscle kicks up your metabolic rate so you burn more calories even at rest.
  
  When you increase your lean body mass by weight training, you'll look better too. If you don't strength train, you may end up small but still flabby. Being a certain weight won't necessarily make you swimsuit ready, but increasing your lean body mass while losing fat will. Looking good in a tank top involves more than just losing weight. You have to shape your muscles too.

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• QHow can I exercise to lose weight if I have foot problems?

  1 Answer

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  A Dr. Vonda Wright, MD , Orthopedic Surgery, answered

  

  Foot problems like bunions, arthritis, and plantar fasciitis shouldn't stand in the way of your weight loss. In this video, I will reveal what exercises can keep stress off your feet.

  

  Find out more about this DVD:

  How Can I Exercise to Lose Weight If I Have Foot Problems?
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• QWhat determines how many calories I burn?

  2 Answers

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  A Dr. Daniel R. Spogen, MD , Family Medicine, answered on behalf of Univ. of Nev. School of Medicine, Family Medicine

  The number of calories you burn depends on many factors. For example, during dynamic forms of exercise such as dancing, the type of energy used for energy metabolism in muscle may depend on the duration, intensity and type of dance as well as the physical conditioning, weight, muscle mass and diet of the person.

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• QAre treatment plans available to help me lose weight?

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  A National Academy of Sports Medicine answered

  Yes, treatment plans are available to help you lose weight. You should talk to your physician before joining a program to determine if it is an appropriate for you, and if it is, so that you can gather as much information as you need to choose the right plan.

• QHow much weight do I have to lose to see significant health benefits?

  3 Answers

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  A Dr. Michael Roizen, MD , Internal Medicine, answered

  It's amazing how losing just a little weight can pay such big benefits. When overweight people (with an average weight of 225 pounds) lose about 7.5 percent of their body weight (about 17 pounds or 4 inches of waist size), they improve their HDL "good" cholesterol and LDL "bad" cholesterol levels, blood pressure, and blood sugar numbers by—get this—20 percent. That's nearly three times the benefit compared to percentage weight loss.

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• QHow does fidgeting burn calories?

  7 Answers

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  A Dr. Michael Roizen, MD , Internal Medicine, answered

  Fidgeting is an unsung form of exercise. Studies show that fidgety people are simply skinnier people. Why? They move more. If you have two people working the same job and eating the same diet, the one who gets up to talk to someone down the hall rather than e-mailing her will be skinnier. Studies show that it isn't some mysterious food, organ, cell, or gremlin that makes these people burn up fat like an iron skillet. It's these fidgeting movements.
  
  Now, that's not to say that if you go on an all-fidgeting, leg-shaking, finger-tapping program (think Robin Williams), you'll be thinner than a Hilton sister. But numerous studies have shown that the more you move—in very subtle ways—the more calories your body will burn throughout the day.
  
  Find an excuse to move your muscles wherever you are. Clear the dishes. Stand up and walk in circles while you're on the phone at work. Walk down the hall to ask a co-worker a question, rather then IMing her. Tap your toes in a meeting. Take every opportunity to move around, and you'll give your body subtle metabolism-boosters that may just have less-than-subtle effects.

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