Exercise and Weight Loss Tips

7611527_f496 Regular exercise may be unnecessary

Regular exercise is necessary if you want to keep off the weight you have lost. While dieting can help you in losing weight, it won’t lead to permanent weight loss. Without regular exercise, you are missing out on a number of benefits such as better sleep quality, mood improvement and disease prevention. Jim White, an American College of Sports Medicine certified personal trainer and a registered dietitian, says that exercise is necessary.

Most of the fitness experts are of the opinion that an individual should engage in at least 30 min of moderate level exercises such as swimming or brisk walking on most of the days of the week. 30 min of moderate level exercise has a number of disease prevention benefits whereas 60 min of moderate intensity exercise helps a lot with maintaining weight.

On the other hand, if you work out for at least 90 min a day, it will not only keep you healthy but will also help in losing weight. Exercising regularly will also improve your cholesterol levels, blood pressure levels and reduce the risk of diabetes and heart disease. It will also help in building healthy muscles, joints and bones, and it will also improve your sleep quality.

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Articles of Information

Some of the research published in 2013:

The findings of a study released in November 2013 by Harvard University researchers confirmed that regular exercise adds years to one’s life. The team analyzed data from six big studies. These studies focused on body mass index and leisure activities of people above the age of 40. Over 650,000 people were followed for 10 years.

The team found that individuals who engaged in brisk walking for 75 min each week lived 1.8 years longer as compared to those who didn’t exercise. They also found that individuals who clocked 150 min of moderate intensity exercise per week lived around 3.4 years longer.

A study published in October 2013 in BMJ reported that exercise was more effective treatment for stroke sufferers as compared to drugs. Individuals who had already suffered a heart attack, the effect of regular exercise was similar to drugs in preventing early deaths.

A research study presented at the Neuroscience 2013 conference by researchers at the University of Montreal states that the brain activity of babies gets a boost if pregnant women exercise three times a week for just 20 min. In this study, two groups of women were tracked by researchers.

One group was not given anything and the other group was given a complete exercise regimen. The brain activity of newborns was recorded at 8 to 12 days of life and the research team found that babies of mothers who exercised regularly had more fully developed brain as compared to the babi

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es whose mothers didn’t exercise at all.

Last thoughts of Conclusion

A report published by the Centers for Disease Control and Prevention in May 2013 states that only around 20% of the adults in the US engage in the government recommended amount of weekly muscle strengthening and aerobic exercises. The research team found that only around 50% of adults in the US get 150 min of (the recommended amount) aerobic exercise in a week and only around 30% engage in the muscle strengthening activities for recommended amount.

Specific exercise routines are also advised in some diet programs. For instance, Jenny Craig members have their fitness programs personalized according to their fitness level. The Spark Solution diet, available in book form by the same name, includes daily workout for the first two weeks and a workout menu that covers the number of calories burned by various workouts. Roughly 40 pages in this book are devoted to fitness along with guidance on practical fitness.

Similarly, exercise is not recommended in the Flat Belly diet but there is an optional workout plan outlined in the book. This plan includes duration, intensity and description of various workouts. The diet recommends various cardio exercises for shedding fat and burning calories. Strength training is recommended for boosting metabolism and building muscle. Core focused exercises are recommended for tightening midsection and toning.

There are also other popular diets that do not offer much guidance on exercise but vaguely suggest that you should exercise. If you are following those diets, it is important to consider the fact that physical activity does not need to be boring.

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You have a number of options such as bouncing on a trampoline, jumping rope, taking a Zumba dance class or go hiking. Similarly, you can try swimming, Pilates or kayaking. Yard work and other vigorous household activities also count. For instance, Caloriecount.com suggests that you can burn 238 cal by vacuuming for an hour. Similarly, you can burn 204 cal by washing the car for 60 minutes.

You should switch up your workout routine every three months including intensity, type and frequency for best conditioning. Also, do not have that all or nothing mentality. You will feel better by regularly going for a 30 min brisk walk five times a week as compared to running a half marathon on one day.

 

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