Weight-control is a challenge 66 percent of Americans struggle with, according to MedlinePlus. Exercise is an effective tool for losing weight and keeping it off. With regular activity, you will also reduce your risk for heart disease, cholesterol and osteoporosis. Activity also helps you sleep better and stay asleep. Setting calorie-burning goals and selecting the right types of activities will assist in meeting your goals.
Exercise and Calories
If you want to lose weight, it's important to burn calories through exercise. A pound of fat is equal to 3,500 calories. If you want to lose 1 lb. of fat weekly, you need to exercise to burn 500 calories daily. When your body burns more calories than it needs, fat burning occurs.
Select activities that burn high amounts of calories to speed up weight loss. For example, high-impact aerobics, hiking and jogging burn more than 400 calories an hour for a 160-lb. person, according to MayoClinic.com. As you get stronger, try higher-impact activities, like rollerblading, which burns 913 calories an hour.
Strength Training
In addition to cardio activity, you need to schedule two strength-training sessions weekly. Strength training has many benefits, including building stronger bones, burning higher amounts of calories and preventing joint injuries. Aim to work your muscles for 20 to 30 minutes during each strength-training session.
Exercise and Food
There are some foods that assist with more effective workouts. For example, almonds are rich in magnesium, a mineral that affects the amount of energy your body produces. This mineral also plays a role in building stronger muscles, which is important for weight loss. Berries are another food that helps your muscles contract during exercise sessions. These foods are also rich in antioxidants, which provide protection against chronic disease. Another effective food to eat is salmon, which is high in omega-3 fatty acids. This food helps create a more efficient metabolism for weight loss.
Tips for Exercise
Increase your calorie-burning potential during your workout by fueling your body with healthy foods. Schedule a small meal an hour before your workout. Some people forget to eat, which decreases energy during your workout, lowering the amount of calories burned. A good small meal option is whole-grain toast and fruit. Also, schedule a healthy snack within two hours of your workout to replace your carbohydrate stores. For example, eat almonds and dried cranberries or low-fat cheese and whole-grain crackers.
References
- MedlinePlus: Weight-Control
- MayoClinic.com: Exercise: 7 Benefits of Regular Physical Activity
- MayoClinic.com: Eating and Exercise: 5 Tips to Maximize your Workouts
- "Fitness" Magazine: The 10 Best Foods for Flat Abs
- MayoClinic.com: Exercise for Weight Loss: Calories Burned in 1 Hour
- MayoClinic.com: Strength Training
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