What Is The
By Marie Perkins, TriCities Mobile Fitness
The best way to exercise for the purpose of weight
loss is dependant on the individual. The
best plan for weight loss depends on how much time one has in their schedule to
dedicate towards the weight loss goal, what exercises one enjoys and ones
current physical abilities. It is more
challenging to incorporate exercise in your schedule when you are a Mother or a
Professional that works long hours.
People often ask me what the ideal length of time they
should exercise to lose weight. People
wonder if it is better to work out more intensely for a shorter duration or to
workout less intensely for a longer duration.
If you have only 30 minutes to spare a few days per week. In this case, it is beneficial to exercise
more intensely for the bulk of the 30 minute workout following a 5 minute warm
up period where the activity intensity is low to moderate. It is also important to allow at least 5
minutes for cooling down at the end of the 30 minute workout. The cool down would also need to be of a
lesser intensity. This strategy of
exercising at a higher intensity for a shorter period of time will burn as many
total calories as possible with the time available. This will create an overall caloric deficit and
result in a weight loss over time.
For individuals who have more time to spend on each
individual workout, what exercise plan is best to achieve weight loss is
different. Provided one has an hour or
longer to exercise, it is better to exercise at a lower intensity for this longer
duration. By exercising at a lower
intensity for a longer duration, you will burn a greater percent of fat
compared to working out intensely for 30 minutes only. During exercise, your body burns a
combination of carbohydrates and fat to fuel your workout. The percentage of fat to carbohydrates burnt is
dependent on both the duration and the intensity of the exercise. Using this strategy you will also achieve
weight loss over time.
It is important to choose aerobic activities which you
enjoy and can perform comfortably for at least 20 to 30 minutes
continuously. This may include walking,
cycling, roller blading, and swimming for example. Scientific studies have shown weight loss
results are greatest when regular aerobic exercise is combined with a reduction
in dietary caloric intake versus exercise or diet alone. It is beneficial to include regular
resistance training or strength exercises in order to tone up ones muscles
during the weight loss process.
The best way to lose weight with exercise is
individual specific. First, one should
look at the amount of time they have available in their schedule. Secondly, one needs to pick an activity they
enjoy and can perform regularly. Lastly,
on top of making positive changes to reduce dietary caloric intake, one needs
to follow through with their individualized exercise plan over the long term to
achieve their weight loss goals.