Weight Watchers is one of the popular weight loss programs on the market. It encourages both healthy eating and regular exercise. Exercise can be used to balance out eating too many points or to promote weight loss. Weight Watchers point values for exercise vary based on the intensity of the workout.
Weight Watchers Plan
The Weight Watchers program works on a points system. Point values are assigned to foods based on their calorie, fat and fiber content. New members are assigned an allowed number of daily points based on gender, current weight, age and physical activity level. The goal is to encourage slow and steady weight loss of about 1 to 2 lbs per week. In addition, exercising allows members to earn points that can be swapped for food points or used to speed weight loss efforts.
Considerations
Regular exercise is not only an important component of a weight loss and weight maintenance program; it also helps to lower the risk of heart disease, diabetes, some forms of cancer and arthritis. To help encourage regular physical activity, Weight Watchers assigns point values to exercise. New members are instructed to accumulate at least seven to 14 points per week or one to two points per day. Eventually, all members are encouraged to work up to 21 to 28 points per week or three to four every day. This is enough to provide health benefits and support weight loss, says the Weight Watchers website, and it is the minimum amount of exercise members should do.
Solution
Weight Watchers members are given tools to calculate how many points various activities earn. Activity points are based on age, current weight, the activity being performed, intensity level and duration. For example, a 150 pound person who does a light level of activity activity for 45 minutes can accumulate two points. The same 45 minute workout at a moderate intensity earns three points, and if the intensity level is vigorous, the point value jumps to eight. The intensity level is based on the target heart rate that is maintained throughout the workout. Light intensity means working out at 40 to 54 percent of maximum heart rate; moderate intensity requires working out at 55 to 69 percent and a vigorous level raises the heart rate to 70 to 85 percent.
Heart Rate Formula
To make sure the workout is intense enough, the target heart rate can be calculated by subtracting your age from 220. Then multiply this answer by 40 percent and 85 percent to get the target heart rate range. The heart rate can be taken manually while working out, or a heart rate monitor can be worn. If you are new to exercise, the American Heart Association, recommends working out at no higher then 50 percent and then gradually work up to a higher intensity level.
Benefits
On top of accumulating enough activity points to promote overall good health, even more exercise can be done to help make up for extra points that have been eaten or to speed weight loss efforts. However, earning exercise points is not limited to traditional workouts. Moving throughout the day can add points, as well. According to the Weight Watchers website, dancing for 40 minutes at a moderate intensity level, an hour of vigorous housework, 45 minutes of digging in the garden and playing 45 minutes of golf without using a cart are all worth up to four points. Getting outside and playing with the children, taking the stairs instead of the elevator and parking farther away in the parking lot all add up to improved health. You can even accumulate enough points to have a special treat that week.
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