| What
is the Best Exercise for Weight Loss?
by Dianne Ronnow
It is a common misconception that
aerobic exercise tones and firms muscles. Actually it
accomplishes very little toning and firming. Resistance
exercise (weight training) is where real toning and
firming of muscles occurs.
Doing both aerobics and weight training
is the optimal way to lose more fat and gain more muscle.
If you are trying to lose weight, studies show that
weight loss increases by 56 percent with aerobic and
strength exercises combined.
Muscle may weigh more, but when
you increase your muscle composition, the body is able
to burn more fat, even when you are resting, because
your metabolism is higher. A pound of muscle will use
350 to 500 calories per week to survive, while a pound
of fat only needs about 14 calories per week. New studies
have shown that building muscle helps your body fight
disease better, too.
Strength training benefits everyone,
no matter what age or sex, and is becoming recognized
as an important component of fitness. Research is indicating
that the muscle loss found in elderly people doesn’t
come from age, but lack of activity. Even a young person
who doesn’t get enough exercise can lose muscle
mass and strength. Strength training, such as lifting
weights or performing weight-resistance exercises, as
little as twice a week can help maintain or increase
muscle mass.
Strength training involving several
sets of multiple repetitions using moderate weights
will not result in huge muscles. Instead it builds bone
mass and increases the metabolism, as well as toning
and firming the muscles, giving a leaner look.
It is very important to do both
aerobics and strength exercises. The aerobic exercises
help your heart and lungs get stronger and help your
body utilize oxygen more efficiently, which in turn
helps with strength training and overall fitness. The
strength exercise helps develop muscle, reduce body
fat and maintain bone mass.
Aerobic Exercise is a type of exercise
that elevates the heart rate and breathing for a continuous
sustained period. This overloads the heart and lungs
and causes them to work harder than at rest.
There are many options to choose
from today. Bicycling, aerobic dance, swimming, walking,
and stepping are all examples of aerobic exercise. Which
ones to chose depends on your physical condition, your
history, your interests and your goals. Many experts
believe it is better to alternate between 2 or more
types, to get a better workout.
There are two main types of aerobics-
high impact and low impact. It is better to alternate
between high impact aerobics (which are harder on the
body and may cause more damage) and low impact aerobics,
such as walking and swimming. This is called cross-training,
and helps reduce the chance or injury and overuse of
certain muscles.
You will want to perform aerobic
exercises at least 20 minutes a day for at least 3 to
4 days a week. If you are trying to lose body fat, or
your physical condition is very good, then you may want
to work longer at it. Try exercising up to 40 to 60
minutes 5 to 6 days a week.
Remember there is no real need to
go overboard. Moderate intensity is almost always better,
and is more enjoyable. Low to moderate intensity is
an especially good idea when starting out after a layoff
or recovery from illness or injury, or if you are significantly
overweight.
Warm-up and cool down is important
to reduce discomfort and the chance of injury. Warm
up by starting slow and gradually build up to your top
speed. Then slow down again at the end of your workout.
The whole idea behind aerobic exercise
is to get up and get moving! Find something you enjoy
doing that keeps your heart rate elevated for a continuous
time period and get moving to a healthier life.
This is an excerpt from the ebook
The Enzyme Health Diet Plan by Dianne Ronnow.
Copyright © 2005 by Mohave
Publishing. All rights reserved.
The Enzyme Health Diet Plan
is a FREE e-book that can be found on the Enzyme Health
website at Enzyme-Health.com
Article Source: http://EzineArticles.com/?expert=Dianne_Ronnow
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