We have been bombarded with diet plans, diet pills, fasting techniques and dozens of other weight loss programs in our quest to beat the bulge. For some people the drive to lose weight or to avoid the risk of obesity becomes an obsession; they want to know what the secret is to shedding pounds. Nutritionists, dieticians and doctors say it’s no secret…all you have to do is eat well balanced meals and just get active.
Physical Activity for Obesity – Easy Right?
There are zero calorie foods; however, most of the foods we eat and the beverages we drink contain calories. Physical activity can use the calories that would otherwise be stored as fat. In order to lose weight or avoid the risk of obesity, physical fitness experts recommend you do 60 minutes of moderate to vigorous activity most days of the week. Even after you have achieved your weight-loss goal you need to continue the 60 minute per day activity schedule along with sensible eating. Diets and exercise will keep the weight off.
How Exercise Works
When we exercise many changes happen in the body…the muscles stretch, the heart and lungs speed up, and the endocrine system allows us to get stronger, leaner and faster. It also causes us to sweat which is a good way to clean out pores and eliminate toxins from the body.
Exercise fits into two different categories: aerobic or anaerobic. Aerobic means that oxygen is used. As your body’s demand for oxygen increases your respiration will go up as well. Your body has to circulate blood to tissues and organs, and your heart is required to work harder to do this under stress. Over time, this system can be improved. The method for doing this is called cardiovascular exercise. Cardiovascular exercise is commonly referred to as cardio. Below you will find a list cardio exercises that can help you lose weight.
• Jumping Rope
• Elliptical trainer machine
• Step Aerobics
Approximately 250,000 deaths per year in the United States are attributed to a lack of physical exercise. Studies show that diets and exercise are not only good for weight loss, but for your heart and the control of a lot of diseases, including diabetes, hypertension, osteoporosis, and colon cancer. Cardiovascular exercise has also proven to be good for your mental health. Here’s a summary of all the benefits you can experience with a regular exercise routine.
• Reduction in body weight
• Reduction in blood pressure
• Reduction in bad cholesterol
• Increase in psychological well-being
• Increase in insulin sensitivity
• Improvement in muscle function
• Increased muscle strength
If your current health status does not allow you to engage in vigorous physical exercise, don’t be discouraged; it isn’t just the heavy cardiovascular exercise that will shed pounds, simply walking every day can also burn calories and help lower your risk of obesity.
Although proper diets and exercise is the key to healthy weight loss, the National Institute of Diabetes, Digestive and Kidney Diseases warns people not to jump into a routine without consulting with a doctor, especially if you are obese, have a heart condition or high blood pressure. The doctor can guide you on what cardiovascular exercise is best and may even suggest starting out with yoga, Pilates or tai chi.