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Exercise And Your Anaerobic Threshold
If you’re like most people you’re looking to get the most out of a workout that you possibly can. However exercising to build endurance requires a different approach than exercising to lose weight. To get the most out of your workout you need to...
Some Yoga Exercises To Improve The General and Sexual Health
A healthy anal and genital area is of great importance both for the general well-being and for the sexual abilities. The same is true about a healthy respiratory tract and breathing apparatus.
Here are presented two poses and three breathing...
Too Busy for Exercise? Find a Better Excuse ...
Many people tell me "I am just too busy and don't have time to exercise." Well, I used to say that when finding an excuse for not exercising, not anymore. We can find at least 15 minutes a day for exercising. For example, Canadian researchers...
Water Exercise for Arthritis Relief - Fun and Effective
Everybody knows exercise is a significant part of staying
healthy. As anyone with arthritis can tell you, though, when
your joints say no to play, exercise goes from pleasurable and
stimulating activity into a trial of how much pain you...
Workout And Exercise Equipment At Home
If you want to start exercising in you own home, which kind of exercise equipment do you need? Your workout plan determines exactly which kind of training you are going to start up and the equipment that is necessary for this kind of workout.
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The RIGHT combination of diet exercise for maximum weight loss
Put simply, your resting metabolic rate is the minimum number of calories your body needs to survive if you sleep in bed all day. Your body needs energy for hundreds of bodily functions such as breathing, keeping the brain functioning and any movement your body makes. Just being alive uses up around 70% of the calories you burn every day.
According to research, the following calorific expenditure is used by the body:
Homeostasis - 70%
Digestion & Elimination - 5-15%
At this point, our body has already burned around 85% of daily calories without taking any exercise or activity into account. Running on a treadmill at a fairly steady pace for 20 minutes can burn between 150-300 calories depending on your body weight - thus the amount of calories we burn in activity is far fewer than the body burns keeping itself functioning.
So if you consider what happens when we reduce the amount of calories you ingest but keep your activity levels the same, your body has to become more efficient at functioning with less energy and will consequently slow down your metabolic rate in order to function more efficiently.
In addition, as your body is receiving from fewer calories from your diet it will look for elsewhere for other sources of energy...your muscles. If you're wondering why it won't turn to fat just yet, this is because the body will use fat as a last resort - its long term energy store in cases of starvation - it will only be used when all other energy reserves have been used up.
So not only will you
starve your body of the adequate nutrients it needs to function, you will also be forcing it to eat into muscles for energy and you will lose lean body mass. There is also research that shows that if you do start to eat 'normally' again, most of the weight gain will be fat and that muscle mass will not be replaced by re-feeding.
So what does this mean for those of us trying to lose weight?
It means that:
- Cutting calories alone will simply slow down your metabolic rate
- Cutting calories will probably result in muscle loss, which will not be re-gained if you start to eat 'normally'
- Aerobic exercise is unlikely to burn sufficient calories for effective weight loss and may also result in loss of muscle
- An important key to losing weight is retaining your lean body mass - your muscle, which means resistance exercise should be included in your programme
So if you want a short, one sentence that says it all - here it is...a combination of diet, a small amount of aerobic training (at the right intensity) and a moderate amount of resistance training should result in the most weight loss without a loss of lean body mass.
About the Author
Lea Woodward is a qualified personal trainer and director of activOne ltd in the UK. activOne provides personal training, diet & nutrition advice and massage therapy to private clients & corporate wellbeing services in the East Midlands, as well as virtual training to clients worldwide. Check out the website http://www.activone.co.uk
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| Exercise at About.com |
| Offers fitness and exercise related links, articles, information, and discussions. |
| exercise.about.com |
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| American Council On Exercise |
| Fitness Certification and Education: The American Council on Exercise (ACE), a non-profit organization, promotes active lifestyles by setting certification ... |
| www.acefitness.org |
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| Physical exercise - Wikipedia, the free encyclopedia |
| Physical exercise is the performance of some activity in order to develop or ... Frequent and regular physical exercise is an important component in the ... |
| en.wikipedia.org |
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| Why Exercise Is Cool |
| Tells why exercise is important and explores the many benefits of physical activity. |
| www.kidshealth.org |
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| Kids and Exercise |
| When most adults think about exercise, they imagine working out in the gym on a treadmill or lifting weights. But for children, exercise means playing and ... |
| www.kidshealth.org |
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| Fitness Fundamentals |
| It is influenced by age, sex, heredity, personal habits, exercise and eating practices. ... How often, how long and how hard you exercise, and what kinds of ... |
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| MedlinePlus: Exercise and Physical Fitness |
| National Institute of Arthritis and Musculoskeletal and Skin Diseases The primary NIH organization for research on Exercise and Physical Fitness is the ... |
| www.nlm.nih.gov |
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| MedlinePlus: Exercise for Seniors |
| Pictures/Diagrams; Slide Show: Balance Exercises Improve Stability, Help Prevent Falls (Mayo Foundation for Medical Education and Research) ... |
| www.nlm.nih.gov |
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| Exercise: A Healthy Habit to Start and Keep -- familydoctor.org |
| Information about exercise from the American Academy of Family Physicians. |
| familydoctor.org |
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| Welcome to ::-:: Exercise, Fitness and Leisure |
| Information on various aspects of exercise and fitness and providers of sporting, exercise and leisure equipment. |
| www.exercise.co.uk |
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| ExRx (Exercise Prescription) on the Net |
| Fitness and exercise information including diet, nutrition, exercise, sports and weight training. Includes a muscle directory. |
| www.exrx.net |
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| Weight Training, Exercise Instruction & Kinesiology |
| Weight training and kinesiology reference with many animated weight training exercises, stretches, plyometric movements, and illustrated muscles. |
| www.exrx.net |
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| Exercise & Fitness |
| Swimming, cycling, jogging, skiing, aerobic dancing, walking or any of dozens of other activities can help your heart. Whether it is a structured exercise ... |
| www.americanheart.org |
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| Howstuffworks "How Exercise Works" |
| Exercise creates a set of responses in your body, whether you work out regularly or not. Find out how these responses can be enhanced by training. |
| www.howstuffworks.com |
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| Exercise and Diabetes - American Diabetes Association |
| The journey of a thousand miles begins with a single step. Exercise works the same way. Taking that first step can be hard, especially if you've been ... |
| www.diabetes.org |
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| NIHSeniorHealth: Exercise for Older Adults - Table of contents |
| See the Exercise Stories. Exercise for Older Adults Table of Contents. Benefits of Exercise · Safety First · Exercises to Try · Charting Progress ... |
| nihseniorhealth.gov |
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| Exercise to Improve Your Body and Your Brain |
| My comprehensive exercise guide. ... The key to obtaining the benefits of exercise is to find a program and stick to it. Of course, it is useful to have a ... |
| www.mercola.com |
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| FitnessOnline.com - Exercise Health Nutrition Advice Weight Loss |
| FitnessOnline.com - expert advice on exercise programs, diets, weight loss, muscle gain, vitamins, supplements & strength training. |
| www.fitnessonline.com |
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| Table of Contents |
| Exercise: A Guide from the National Institute on Aging ... Chapter 2: Is It Safe for Me to Exercise? ... Chapter 4: Examples of Exercises to Do at Home ... |
| weboflife.nasa.gov |
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| Exercise Physiology Page for the MAPP |
| Aging, Exercise and Short Term Power · Principles of Training- Revisited · The Time Course of Training Adaptations · Understanding Interval Training ... |
| home.hia.no |
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