Previously, we wrote about how fast we should lose weight. Our current topic is on exercise. One of the major component of weight loss is exercise. It has been said that dieting helps weight loss, exercising keeps weight loss. This is true to a certain extent. Few weight loss program succeed without any increase in physical activities.
Exercise increases the energy usage and is especially useful for long term weight reduction. Exercise reduce the desire for food that are high in fat, thus reducing the overall fat intake. It will also prevent the decrease in basal energy use that occurs with any dieting. How then can we use exercise to lose weight?
Increase in physical activities can take many form. This could mean joining a gym and a exercise program, to doing something as simple and using the stairs rather than the escalator or elevator. It has been shown to being active is daily activities (walking more, climbing more and watching less TV) actually maintains weight better than exercising 20 minutes every day. While this is said, a decent exercise program can help build cardiovascular strength, and induce a physical and non physical well-being that merely climbing the stairs don’t offer.
How should we start? Always initiate exercise slowly. People who are above 35 years old and those with any health problems should consult a physician before embarking on an exercise program. Starting by adding 5 to 10 minutes of exercise a day and slowly tail up to 30 min a day. The key is to exercise regularly in small amounts rather than intermittently.
An exercise program should include activities for at least 3 times a week, although at least 5 times a week is more ideal. Any lesser than 3 times a week is less likely to build cardiovascular strength and maintain weight loss.
A good exercise program will usually produce an additional calorie usage of 100 to 200 calorie per day. Couple this with a good diet program, weight loss can be achieved.