A weight change of 5 percent or more is considered significant, whether it's weight loss or weight gain. Exercise is an integral part of any weight-loss program, and most people need to increase the amount of physical activity they do each week, according to the American College of Sports Medicine. Understanding the role of exercise in your weight-loss plan will help you determine how much is enough.
Recommendations
Research by medical and scientific organizations such as the Centers for Disease Control and Prevention and the College of Sports Medicine shows that physical activity that totals less than 150 minutes per week produces only modest weight loss. Physical activity of 150 to 250 minutes per week is adequate to maintain weight, while 225 to 420 minutes results in the greatest weight loss.
Aerobic Exercise
Aerobic exercise raises your heart rate and increases respiration because of the significant metabolic demand it places on the body. The National Strength and Conditioning Association explains that repeated exposure to this type of stress forces your body to adapt and improves function. Aerobic exercise should be done for 30 to 60 minutes three or more days a week. Intensity should be moderate to vigorous. Choose activities that you enjoy, and vary your choices to challenge your body.
Resistance Exercise
Resistance exercise adds lean muscle tissue to your body and aids in weight reduction. Muscle is metabolically active, so the more you have, the more calories you burn on a daily basis. Do resistance exercises two to three days per week with at least 48 hours of rest between sessions. Beginners should do one set of eight to 12 repetitions for each major muscle group. Advanced participants may need to do multiple sets to produce changes. Choose a weight that challenges you but allows you to maintain proper form through the entire range of motion.
Scheduling Workouts
Exercising everyday or not is dependent on your schedule. You want to accumulate 225 to 420 minutes per week to produce significant weight loss. You can do resistance and aerobic exercise on the same day or alternate them. If you are new to exercise you will need to increase the amount of exercise gradually to prevent injury. If the minimum amount is not producing significant weight loss, increase the amount.
Nutrition
You can derail your weight-loss program if you overeat or don't eat enough. A proper balance of calories will leave you feeling satisfied while still losing weight, according to Nancy Clark, author of "Nancy Clark's Sports Nutrition Guidebook. Include whole grains, lean sources of protein and fresh fruits and vegetables. Eat a variety of foods to prevent boredom and supply your body with the necessary nutrients. Also drink at least eight cups of water per day.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- University of New Mexico: Winning at Losing
- University of New Mexico: Physical Activity, Weight Loss and Weight Regain
- "Nancy Clark's Sports Nutrition Guidebook"; Nancy Clark, MS,RD; 2008
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