Simply, exercise burns up kilojoules and raises your body's metabolic rate for 24 to 48 hours afterwards. However, before embarking on an exercise regime it is important to chose a programme or sport that fits your lifestyle, and once chosen do it regularly.
For successful weight loss through exercise, you need to expand energy in a way that is “aerobic”- in other words, engage in an activity which increases the oxygen needs of the body, thereby exercising the heart and lungs.
An exercise programme that uses the large muscles of the body - thighs, trunk and shoulders - over an extended period of time is an excellent form of aerobic body conditioning.
When you exercise aerobically on a regular basis and maintain a well-balanced, healthy diet, you may also notice that the scales show no weight loss at all, and in some circumstances you may even show a weight gain. There is no need to hit the panic button, nor become discouraged.
As you exercise and lose fat you will be replacing it with heavier muscle, and your muscle-to-fat ratio will have increased.
Instead of relying on your scales, rely on a measuring tape and how your clothes fit. When choosing an exercise programme, find an activity that is convenient, enjoyable and can be sustained for at least 30 minutes or more as a continuous movement.
Start at beginners level, and as you develop stamina and condition gradually increase your activity. Most important, tailor your exercise programme to your physical condition and lifestyle. If unsure, or unfit, check with your health practitioner first before embarking on a vigorous exercise regime.
The Benefits of Exercise
- It increases the metabolite rate, which accounts for some 70 per cent of kilojoule expenditure.
- Muscle strength and joint flexibility is improved. An important consideration in fighting osteoarthritis.
- The risk of bone fracture, and the development of osteoporosis in women, is reduced.
- Mildly hypertensive individuals will benefit as exercise helps to reduce blood pressure.
n It helps to lower blood cholesterol, including a portion of the dangerous LDL-cholesterol fraction.
- Blood glucose levels are reduced, and diabetics will benefit as exercise increases the effectiveness of insulin.
Walking
Th is is a popular, good all-round exercise choice for many people. It is convenient, requires no expensive equipment, and can be done by anyone, of any age, without special skill or training. Walk at a pace that is fast enough so that you can cover about six kilometres in an hour. Step out in stride and swing your arms from side to side, thus ensuring that your torso, and not just your lower body, becomes involved.
Swimming
By far the most refreshing and tension-draining form of exercise. Swimming works the whole body without over straining the joints. It will tone many major muscles, as well as providing a good aerobic workout.
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