Regular exercise is an important part of effective weight loss and weight maintenance. It helps control your weight by using excess calories that would otherwise be stored in the body as fat. The key to successful weight control and better health in general.
Balance the numbers of calories you burn through physical exercise and work with the calories you consume from what you eat can help you achieve your desired weight.
The decision to keep fit requires a lifelong commitment of time and effort. Exercising and eating right must become things that you do without question, like bathing and brushing your teeth. Unless you are convinced of the benefits, you will not succeed.
Health benefits of exercising
The decision to keep fit requires a lifelong commitment of time and effort. Exercising and eating right must become things that you do without question. The combination of these two is known to be the most effective and healthy way to control weight. Regular physical activity can also reduce the risk of various diseases and improve quality of life in general. The risk of developing diabetes, heart disease, osteoporosis, and many other health problems is reduced with regular physical activity. Conditions such as hypertension and type 2 diabetes have a direct link with a sedentary lifestyle.
Regular exercise also improves resistance to infections, joint flexibility, welfare levels, energy and emotional tension, and digestion. Continuous Regular exercise helps move easier, feel stronger, have better posture, and experience less chronic pain.
Options exercise to lose weight
No matter what type of physical activity performed. Just be more active in general and simple exercises to lose weight such as taking the stairs instead of taking the elevator, sitting instead of lying down as well as showing some excitement and enthusiasm instead of boredom, moving around instead of sitting can help.
The key to starting and maintaining an exercise regimen is choosing the activities you enjoy and look forward to more. The long-term success also requires planning; the exercise habit does not form by chance. Sports, planned exercise, household chores, yard work, or work-related benefits all ways of exercise tasks. It is always best to talk to your doctor and a certified athletic trainer to determine the best type of exercise program for you.
Calories burned during exercise
Calories burned during exercise are affected by body weight, the intensity of training, conditioning level and metabolism. Calories burned per hour during exercise and other activities are listed below for body weights of 130, 155 and 190 pounds. This is a rough measure of calories burned, because different people have different metabolism rates.
Fat needs oxygen completely in order to burn fat during exercise; you need to move slowly and smoothly. This allows muscle cells to supply sufficient to continue their aerobic capacity and use fat as a source of primary energy oxygen. Anaerobic exercise, on the other hand, requires moving at a higher rate or with greater effort. The exercise thus burning more calories, but results in a higher demand for oxygen cannot be delivered in sufficient quantities to allow cells to continue burning fat. This results in a change to burning mainly carbohydrates, burn quickly and does not require oxygen.
Aerobic exercises include aerobics classes that you can dance with music or dance step, treadmills, stationary bikes, ski machines, air gliders, jogging, and sports such as tennis and handball. Examples of anaerobic exercises are weight lifting, resistance machines and free weights offer. Anaerobic exercises use resistance to build muscle and bone as an added benefit. Aerobic exercise has a greater impact on cardiovascular and circulatory system. Combining the two can give the greatest health benefits.
Eating for Exercise
Both eat before and after exercise are important for performance, fitness and health. But the way you eat to exercise depends on many factors such as the time period during which you exercise, the type of exercise you do, the kind of experience you get from exercise, and health factors that could play a role in how food is processed.
1. Food before exercise
- Make sure you are well hydrated before exercise. Drink plenty of fluids – at least 2 cups of water two hours before exercise and the other 2 cups within 20 minutes of exercise.
- It is preferable not to exercise when the body is depleted of nutrients, for example, before breakfast. Aerobic exercise when you’re hungry does not increase the amount of fat that burns rather, can cause loss of the protein as fuel. It also reduces the levels of blood sugar can make you feel weak, faint or tired, and his mental capacity may be affected and, therefore slower to react.
- Eat a healthy, well-balanced diet that incorporates a variety of nutritious meals throughout the day. Maintaining a healthy nutrition is important for exercise because your muscles rely heavily on food, mainly carbohydrates consumed daily.
- Allow enough time to digest. It is advisable not to start the exercise immediately after eating, as the body fluid moves away from the muscles and the gastrointestinal tract during digestion. Allow 3-4 hours for a large meal to digest, 2-3 hours for a smaller meal, and an hour or so for a small snack, depending on your body. Most people can eat snacks right before and during exercise. The key is in how you feel and do what works best for you.
- The consumption of sweets immediately before exercise does not provide a quick burst of energy but can cause increased insulin followed by hypoglycemia resulting in fatigue.
- Eating too much fat or high protein (bacon or a greasy burger) foods and foods rich in fiber too much right before a workout can cause gastrointestinal problems.
2. Food during exercise
- Drink plenty of water during exercise. Does not cause stomach upset or cramps; whereas the limitation of water during exercise can cause severe dehydration and limit performance. So drink 1/2 cup of water every 10-15 minutes. Ideally, athletes should drink plenty of fluids during activity so that the body weight remains relatively unchanged before and after exercise.
- Drink water, juice or sports drinks rich in carbohydrates to replace what you sweat out. For people who exercise more than an hour in moderate environmental conditions, the fluid is suitable for drinking cold water. However, people who exercise vigorously for over an hour or exercise in extreme environmental conditions may require a sports drink containing carbohydrates and electrolytes.
- Fast for exercise, as the body fluid moves away from the muscles and the gastrointestinal tract for digestion.
3. Food after exercise
- Weigh immediately before and after exercise. If a fall is observed, the difference is the loss of water. Eat 2 cups of water for every pound of body weight lost during exercise.
- Do not eat a heavy meal in the first hour after exercise. Enjoy a snack or a light meal about 30 minutes after exercise. The ideal snack after exercise is light, nutritious, containing primarily carbohydrates and protein in a ratio of about 2: 1. Examples such as 1 cup of fruit juice with protein powder, 1 cup milk 1% fat ice cream or nonfat yogurt, 1 block 1 cubic inch of fat cheese and 2 slices of bread with 2 thin slices turkey, optional mustard.
- For best results of the exercises, make sure you eat a healthy, well-balanced diet with every meal consisting of a serving of protein and complex carbohydrates, and fats, such as Omega 3 fats found in fish, which are essential our diet.