How Much To Exercise For Healthy Weight Loss
February 12, 2009
When you consume more calories than you burn, the extra calories remain in the body as fat, which increases your weight. Weight loss is burning these extra calories. The best way to lose weight is to make significant and healthy changes in your diet and follow a pattern of regular exercises.
First set your goal. How much weight do you want to reduce? Know the basics of how to lose weight and how to exercise for weight loss. Then decide how much exercise is needed, based on the energy different exercise burn.
Now supposing you decide to lose half a kilo every week. This is equal 16000 kilojoules per week, or 2500 kilojoules per day.
Some tips to help you start and stick to your program:
• Begin with about 10 minute’s brisk walk and gradually increase the time.
• Do something which suits you, like swimming instead of walking.
• Exercise with a friend, it will be more fun.
• Change your routine – like walking, swimming, dancing, playing tennis, cycling, etc.
• Don’t exercise soon after eating.
• It might take days or months before you see any results. Don’t be discouraged or disappointed.
• Listen to music or watch TV while exercising – make it fun and enjoyable.
Some factors to be taken into consideration:
• Our goal is the most important factor. How much weight needs to be lost?
• According to a report released by the Institute of Medicine, 60 minutes of exercise per day is perfect to manage our weight.
• How much exercise we need to do everyday depends on the goal set by us.
• How much exercise we can do everyday depends on how healthy and fit we are.
• The amount of exercise also depends on our energy level.
• We have to decide when we need to exercise according to the availability of our time. We can do it after the children go to bed, before our family wakes up, during lunch breaks, etc.
• Do aerobic exercises like walking, bicycling, swimming, etc, and strength training exercises like weight lifting, circuit training, etc.
A consistent exercising program with an aim to achieve your set goal will certainly help you to shed a few pounds off.
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