Weight loss can be accomplished in many different ways. Exercising regularly can aid you in reaching your weight loss goals. According to MayoClinic.com, exercise also provides benefits such as improving mood, combating chronic diseases, boosting energy levels and promoting better sleep in addition to helping with weight management. So, adding exercise to your weight loss strategy may help improve your health in other areas besides helping to slim your waistline.
Calorie Burn
According to the American College of Sports Medicine, since body weight is controlled by the number of calories consumed as well as the number of calories burned during activity, both intake and expenditure have to be considered by an individual trying to prevent unhealthy weight gain or achieve weight loss. Therefore, it is important to participate in regular exercise or physical activity to help you lose or maintain weight. Burning calories through exercise can make your weight loss efforts easier, especially when combined with a healthy, portion-controlled diet. Also, increasing muscle mass can help burn calories 24 hours a day, which is another benefit of exercise.
Lifestyle
Depending on your current lifestyle, you may not need to spend a lot of time exercising to get the weight loss results you want. If you live a sedentary lifestyle, then you will likely need more exercise to lose weight than someone who has an active lifestyle. People that have physically demanding jobs may just need the minimum recommendation from the ACSM's Physical Activity Guidelines to help them lose weight. The cardio guideline is 30 minutes a day, five days a week and the strength training guideline is eight to 10 exercises for eight to 12 repetitions of each exercise twice a week. A sedentary person may need to increase those levels of cardio and strength training to get the weight loss results they desire.
Cardio
There are various forms of aerobic or cardio exercises that can be performed to aid in weight loss. Some activities include walking, jogging, jumping rope, swimming, rowing, bicycling and stair climbing. The amount of calories you can burn varies between the activities. A 155-lb. person walking at a 3.5 mph pace for 30 minutes can burn 149 calories, while the same person running at a 10 mph pace for 30 minutes can burn 614 calories. According to the MayoClinic.com, cardio training can also provide benefits such as boosting good cholesterol, lowering bad cholesterol, strengthen your heart, increase stamina, improve immunity, and reduce health risks such as high blood pressure and Type 2 diabetes.
Strength Training
Strength or resistance training is also important and can be done a variety of ways. You can perform resistance training with your own body weight, free weights, resistance tubes, weight benches, stability balls and various other equipment. The amount of calories you burn from resistance training will vary depending on the type and intensity. A 155-lb. person will burn 112 calories performing 30 minutes of general weight lifting and would burn 223 calories lifting weights vigorously for 30 minutes. MayoClinic.com also states that weight training can increase bone density, help maintain joint flexibility and reverse age-related muscle decreases in addition to helping with weight loss.
Tips and Warnings
It is possible to lose weight without exercise, but you should exercise to help with weight loss and to receive the other health benefits fitness has to offer. The formula of healthy eating, adequate rest and regular exercise can help you achieve your goals. Always consult with a physician before beginning exercise or modifying your eating habits.
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