Exercise is a vital part of weight loss and maintenance. The key is to knowing how much and how often physical activity should be done. Knowledge is power and can help to provide you with motivation for weight loss.
Types
There are two main types of exercise. Aerobic exercise is a sustainable exercise that uses oxygen to produce energy, according to "Exercise Testing and Prescription" by David Nieman. Resistance training helps to improve strength through progressive overload on muscles.
Function
Aerobic exercise in the form of sustainable cardio burns fat and calories when done appropriately. Nieman states that moderate intensity sustained physical activity burns both fat and calories. Resistance training works to build lean body mass. According to "Medicine and Science in Sports and Exercise," resistance training, when combined with aerobic exercise, helps to reduce fat mass.
Weight Loss
According to a study published in "Medicine and Science in Sports and Exercise," the official journal of the American College of Sports Medicine, aerobic physical activity of moderate intensity should accumulate over 250 minutes a week to result in clinically significant weight loss. The study goes on to suggest that an exercise program should be paired with diet. In fact, this combination can result in a loss of 3 percent of initial weight.
Time Frame
"Medicine and Science in Sports and Exercise" states that a weight loss of 2 to 3 kilograms per week is seen with 150 minutes of physical activity per week. However, if you were to participate in 225 to 420 minutes of physical activity a week, you might see a weight loss of 5 to 7.5 kilograms in a week.
Approach
The American College of Sports Medicine's journal suggests integrating physical activity into your daily life. For example, walking as a form of transportation and commuting rather than driving your car is construed as an integration of physical activity into daily life. A structured exercise program aimed at getting the appropriate amount of physical activity is important, as well. It can assure the validity and time of the exercise per week.
References
- "Exercise Testing and Prescription", David C. Nieman, 2007
- "Medicine and Science in Sports and Exercise" Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults; Donnelly, Joseph, et al.; Volume 41, Number 2, February 2009.
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