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Exercise:
The key to weight loss Provided
by Global Health & Fitness As we grow older it seems
that we are in a constant battle with our waistline, The older we get the
harder it is to lose weight. Many of us have tried various
fad diets which may take the weight off in the short run but undoubtedly
it comes right back. In fact. over 95% of dieters will put the weight back
on plus an extra five pounds. Diets Just don't work. The
key to permanent weight loss is through exercise and proper nutrition
through behavior modification. When we diet were losing fat
and also muscle. This decrease in muscle mass will cause our metabolism to
slow down. so we are unable to burn as many calories. As we age this
naturally begins to occur. After our mid 20s our metabolic rate decrease
& by approximately five percent per decade. One explanation for this
is that our muscle mass decreases and our body fat increases due to
inactivity. We get caught up in our work and spend our leisure time in
front of the TV instead of taking care of our bodies. Being overweight in
one of the major causes of hypertension, high blood pressure, certain
types of cancer and an overall lackluster feeling. As many dieters know, the
weight is going to come back faster and faster the more you diet. Whether
you're eating pre-packaged foods, diet shakes. or grapefruits and water,
you're not going to be able to stay with it forever without going crazy.
When you see that chocolate cake you won't be able to just have one piece
you're likely to cat the whole thing. It's a vicious cycle. There to good news. Something
can break this cycle--exercise. in order to lose weight we must create a
caloric deficit, that is. we must expend more calories that we are
consuming. This is done through exercise and proper nutrition, not fad
diets. Through exercise we are able to burn calories and add muscle. For
every pound of muscle we obtain, an extra 350 calories per week is burned
in order to sustain this. We'll be using up extra calories even while we
sleep. Aerobic exercises, such as
walking and jogging. are excellent ways to bum calories. Always begin with
a warm-up period of 3-5 minutes. gradually reaching your target heart
rate. (Me is 60 to So percent of your maximal heart, which is estimated at
220-age. For example. if you are 60 yrs. old your target heart would be 96
beats per minute through 128 beats per minute.) Always start at the low
end of your target heart rate. Exercising in this range for 15 through 20
minutes will allow for fat reduction to occur. A cool down of 3 to 5
minutes is recommended as this allow* for your heart rate to gradually
return to normal. Remember, consult your
physician about any exercise program you are considering. In order to shape and tone
our bodies we need to do body shaping exercises. This will add muscle and
firmness to our physiques. Many women tend to deposit fat around their
thighs and buttocks, while males tend to put fat around their stomachs. Here are a few exercises that
can help tighten these areas. Outer thigh lift: Lying on
your right side with your hips and ankles in line with your shoulders,
slowly lift your left leg as high as possible, hold, then return to the
starting position. Do 10 repetitions and switch sides. Inner thigh lift: Lying on
your left side with your hips and ankles in line with your shoulder. right
knee is bent to 90* angle. Slowly lift your left leg as high as possible.
hold, then return to the starting position. Do 10 repetitions and switch
sides. Abdominal crunches: Lying on
your back with knees bent and hand behind your head, slowly curl your
shoulders up. pause, slowly lower to the starting position. Do 10
repetitions. You will notice that you will
be much more conscience of the foods you're eating when you exercise.
Since you'll be taking care of your body you won't want to fill it up with
junk foods. It is best to eat three well
balanced meals and two nutritious snacks in between. This will help
eliminate the binge eating that often happens when meals are skipped. Try
to drink plenty of water and eat high fiber foods since this will give you
a full feeling without adding extra calories. |
