The Rate Of Training For Weight Loss

Exercise is an important component of your weight-loss strategy. Physical activity not only helps you build muscle and burn excess calories, but it also promotes good health. Get approval from your doctor before starting an exercise regimen if you have a history of health problems. Start your exercise program slowly. Gradually build up to longer and more intense sessions.

Identification

Physical activity accelerates weight loss by helping you create a calorie deficit. The more calories you burn through exercise, the greater your potential weight loss, as long as you don't substantially increase your caloric intake. The intensity and duration of your exercise sessions significantly impact your weight-loss strategy. Burning 500 calories daily through exercise results in a weight loss of about 1 lb. per week. Increasing your calorie deficit results in greater weight loss.

Significance

Most weight loss results from limiting calories in your diet, according to the Centers for Disease Control and Prevention (CDC). However, physical activity as part of a health-centered lifestyle reduces your risk for osteoporosis, stroke, heart attack, certain types of cancer and type 2 diabetes, and plays a major role in long-term weight maintenance. The American College of Sports Medicine (ACSM) reports that physical activity at a rate of 150 to 250 minutes per week supports moderate weight loss.

Factors

Your rate of training for weight loss depends on whether you exercise primarily at a moderate- or high-intensity level, or opt for mixed-intensity workouts. Moderate-intensity exercise requires a greater investment of time for similar results than short-duration, vigorous-intensity exercises. Depending on the activity, a 30-minute, high-intensity session can produce results comparable to an hour-long moderate-intensity workout. For example, a 154 lb. person burns 280 calories during an hour-long walk at a pace of 3.5 mph. In 30 minutes, the same person can burn 295 calories jogging at a 5 mph pace, according to the CDC.

Types

Moderate- and vigorous-intensity aerobic workouts increase your heart rate and burn various amounts of calories, based on your rate of exertion. Examples of moderate-intensity exercises include walking at a rate of 3 to 4 mph, recreational badminton, ballroom dancing and recreational volleyball, according to the ACSM. Vigorous-intensity workouts include jogging, running, competitive basketball, walking at a rate of 4.5 mph, soccer and competitive volleyball. In addition to five sessions of aerobic exercise weekly, include two resistance workouts, such as weight training or yoga, to increase muscle mass, improve your fitness level and support your weight goals.

Considerations

Although aiming for at least five moderate-intensity aerobic workouts of 30 to 60 minutes each supports moderate weight loss, the ACSM reports that you may need to exercise longer, more often or at a higher intensity to produce substantial weight loss. Once you reach a healthy weight, continue a regimen of 30- to 60-minute workouts at least five times a week to keep the weight off.