Exercising & Weight Loss

Regular exercise can help you control your weight and is one of the best things you can do for your overall health. Regular exercise not only contributes to weight control, but it can also reduce your risk of developing heart disease and some types of cancer. Aerobic exercise and strength training, when combined with a proper diet, can help with weight loss.

Calories

When it comes to weight loss, calories are what matter most. If you eat fewer calories than you burn through exercise and regular metabolic processes, you can create a calorie deficit that leads to weight loss. The number of calories you burn during exercise depends on your weight, the type of activity you choose, the amount of time you do it for and the intensity of the activity. For example, a 155 lb. person who walks for 30 minutes at 3.5 miles per hour may burn approximately 149 calories while a 185 lb. person jogging at 5 miles per hour may burn 355 calories in 30 minutes.

Aerobic Exercise

Brisk walking, cycling, swimming and running are types of aerobic exercise and can help contribute to your calorie burn. For weight loss, the American College of Sports Medicine recommends working your way up to 60 minutes of moderate-intensity aerobic exercise on five or more days each week. This exercise can be done all in one exercise session or in multiple sessions of at least 10 minutes done throughout the day. A moderate intensity level is one that noticeably increases your heart rate and breathing, but still allows you to carry on a conversation.

Strength Training

Building and maintaining your lean muscle mass by doing strength training exercises is also recommended for weight control. As you build lean muscle, your body can burn calories more efficiently. MayoClinic.com reports that the more toned your muscles are, the easier it is to control your weight. Muscle-strengthening exercises can be done by lifting weights, doing exercises that use your body weight as resistance or by using resistance bands. The ACSM recommends strength training for your major muscle groups at least two times each week.

Considerations

You should slowly and gradually work your way up to the recommended amounts of exercise to avoid potential overuse injuries that come from doing too much exercise, too soon. Visit your doctor before starting your exercise program if you have a condition that may make exercise unsafe for you or if you have been sedentary for some time. Always begin and end your exercise sessions with a warmup and end with a cool-down. Meeting with an exercise specialist may be helpful as you develop your exercise routine.