It is uncomfortable to move if you are overweight and also harmful to your health. According to the Centers for Disease Control and Prevention (CDC), obesity rates in the United States have increased dramatically in recent years (CDC).
Obesity can cause various serious medical problems, including heart disease, diabetes, stroke and cancer. In the United States, body mass is calculated as follows: the weight is divided into pounds by height in inches squared and the result is multiplied by 703 ([weight (lbs)] / [height (in.)] 2 x 703) .
One of the methods that can help people to lose weight is to limit the amount of calories they consume in their diet. The other way is to burn the extra calories by exercising.
Unlike when dieting alone, exercise can prevent and even reverse the effects of certain diseases. Exercise lowers blood pressure and cholesterol, which can prevent a heart attack. In addition, exercising reduces the risk of certain types of cancer, such as colon and breast cancer. It is also known that exercise promotes a sense of self-confidence and well-being, which possibly reduces anxiety and depression.
What you can do
To benefit from the exercises, you need to perform some type of aerobic exercise at least three times a week, for a minimum of 20 minutes per session. However, it is best to do it for more than 20 minutes if you really want to lose weight. Simply incorporating 15 minutes of moderate exercise (such as walking a mile) daily will burn up to 100 extra calories (provided you do not consume excess calories when you eat). Burning 700 calories each week is tantamount to slimming 4.54 kg over the course of a year.
To benefit from all the healthy effects of exercise, you will need to reach and maintain what is called the ideal heart rate. The basic formula for determining your ideal heart rate is to subtract your age from 220 and then calculate from 60% to 80% of that figure.
(Beginners should start at 60% and progress to 80%).
Those who have ailments such as injury, diabetes, or a heart condition should consult their physician before starting any fitness program.
The type of exercise you choose to lose weight does not matter as much as whether you do it or not. That is why experts recommend that you choose exercises that you enjoy, so that you maintain a routine routine.
No matter what fitness program you put into practice, you should include some form of aerobic or cardiovascular exercise. Aerobic exercises increase heart rate and blood pumping. Examples of aerobic exercises: walking, jogging, bicycling, swimming and dancing. You can also exercise on a fitness machine such as a jogger (treadmill), an elliptical machine, or a climber.
One of the great advantages of exercising with weights is that, in addition to burning fat, the muscles develop. The muscle, in turn, burns calories. Well that is a healthy closed circuit! Experts recommend putting all major muscle groups to work three times a week. This includes the following:
While not as intense as other types of exercise, yoga can help you lose weight in other ways, according to a recent study by researchers at the Fred Hutchinson Cancer Research Center. The study found that those who practice yoga pay more attention to what they eat and therefore are less likely to be obese.
The number of exercises you do is more important than the fact that you do or not in a single session. That’s why small changes in the daily routine can make a big difference in the waist.
Among the healthy lifestyle habits you should consider include the following:
Going to work or doing errands walking or cycling
Use the stairs instead of the elevator
Park farther from places where you go and walk the rest of the distance
The average adult man who does not exercise needs about 2,200 calories a day to maintain his average weight. The woman needs about 1,800 calories to maintain her weight.
The following list lists common activities and the number of calories per hour that are burned:
- Play baseball, golf or clean the house -From 240 to 300
- Walking, bicycling, dancing or gardening -From 370 to 460
- Playing football, jogging (10 to 11 kilometers per hour) or swimming-From 580 to 730
- Skiing, playing racquetball (similar to frontenis) or running (13 to 14 kilometers per hour)-From 740 to 920