Exercise to control weight...
Posted by ei2Aevai on December 28th, 2020
Medium / easy intensity cardiovascular exercise - aerobic.
What is aerobic exercise? Aerobic exercise is exercise that most people can do for hours with proper conditioning. Heart rates are usually 55 to 85% of maximum heart rate. You breathe oxygen through your lungs at a rate that generally allows you to speak. Your heart then pumps oxygen-containing blood to your muscle fibers. As muscle fibers contract for movement, they consume oxygen. The stronger and faster you go, the more oxygen you will need and, as a consequence, you will breathe faster. As your effort increases, your muscle fibers burn more sugar and fat to produce the energy needed to contract them. The result? You burn calories faster.
What is fat burning? Fat burning is a form of aerobic exercise that became popular in the 1990s. It is basically a lower intensity aerobic exercise. Heart rates are typically between 55% and 65% of maximum heart rate. Unfortunately, it is not the best way to remove excess fat. In fact, you burn more fat as you increase your effort. Although the fat-burning zone burns a higher proportion of fat compared to sugar than the high-effort zones, the high-effort zones burn more fat and more sugar. The amount of sugar burned increases faster than the amount of fat with increasing exertion, so you could say that you enter a sugar burning zone as you go further. However, along with the sugar you will also be burning more fat. There are many studies that have looked at the effects of aerobic exercise on weight loss. Most show a small positive benefit, but much less effective than modifying dietary intake. These studies have been conducted primarily in sedentary or obese people and involve amounts of exercise typically between 2 and 4 hours per week.
The truth is, if you don't intend to get more than 2-4 hours of aerobic exercise per week, you're unlikely to lose a lot of weight as a result, unless you significantly modify your diet as well. However, that doesn't mean you shouldn't do it. Most studies also show that physical and psychological health benefit significantly from this small amount of exercise compared to doing nothing. Generally, greater amounts of more intensive aerobic exercise are more effective in achieving weight loss. The effects of more exercise on people vary. Some are responders and some are nonresponders.
Non-responders are believed to be people who reduce their daily activity levels when doing an exercise program, to compensate. In other words, if you're going to indulge yourself with extra food or sink in in front of the TV after introducing a new exercise routine, it may not have any effect on your weight. I have many clients who respond, who eat healthier when they exercise a lot, and who treat themselves when they are taking a break from their hard exercise routines. It goes without saying that these clients tend to develop a small belly when they take it easy, but they find it easy to lose weight once they start their exercise routines all over again.
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Joined: May 8th, 2020
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