A great way to begin exercising is to walk. Walking is the best exercise to lose weight for people of any age, especially for those who have less time to do exercise. Walking can be fun as well as health-enhancing. Although walking is not an exercise that necessarily elevates the heart rate, it still provides many benefits, including calorie burn. Hiking is another form of walking and also the best exercise to lose weight. It takes place on trails and involves walking hills and on uneven ground rather than just walking in the neighborhood or on a treadmill, and as a result it can burn a lot of calories, especially if your hikes last several hours.
Strength training is also the effective and best exercise to lose weight for you to choose if you can set yourself free from your busy life and can do it regularly. If you find it hard to do so, try to start walking around the neighborhood or on a high school track. Try several short walking sessions of 10 minutes each if you have been sedentary. Work on extending this time until you can walk at least 20 minutes at a time three days a week on a regular basis. Then begin to add days and extend time so that you are exercising 30 to 60 minutes a day most days of the week. As you become better conditioned, your goal is to complete 60 minutes of walking most days of the week.
If you have access to a treadmill or stationary bike, you might want to start with 10–20 minutes of walking or pedaling at a comfortable pace. Learn to use your target heart rate or perceived exertion to assess the intensity of your exercise. On the treadmill you can vary the intensity by varying the angle of the machine and increasing the speed. The more vigorous (intense) your walking and the longer you walk, the more calories you will burn. Consider progressing from walking and using the treadmill to hiking. As your ability to walk is improving, you can also engage in a regular exercise program at a gym or at home.
To systematically increase your walking or hiking activity, it helps to use a pedometer an instrument that attaches to your belt and measures the distance you walk or the number of steps you take. Pedometers are also available on many smart phones.
I believe there is many other best exercise to lose weight out there, it may be effective for ones but not for others, you need to choose the right exercise and suitable for you. If you cannot find or rely on them, walking is still the best exercise for you to go after rather than missing out on doing any exercises each day.
Showing posts with label Weight Loss. Show all posts
Showing posts with label Weight Loss. Show all posts
Thursday, December 1, 2011
Monday, September 12, 2011
Why am I not losing weight?
You are not losing weight is caused by many reasons whether you’ve tried wrong kind of exercises and diets, and even some people get disappointed and give up eventually when they are not losing weight with trying a lot of their efforts.
Here is might be helpful information why some people are not losing weight as they would like to be.
It is a myth that doing prolonged steady state training usually maintaining a target heart rate for 30 to 60 minutes like aerobics or cardio is the best way to burn calories and achieve cardiovascular health. Ever plod along on a treadmill that tells you the number of calories burned? You might go 45 minutes before you hit 300 calories. Well, guess what? That’s 300 total calories burned in that time, and not 300 calories above what your baseline metabolism would have burned anyway, even while at rest. That’s the reason the exercise machine asks your weight: To calculate your baseline metabolic rate. The average male burns 105 calories at rest in 45 minutes. Those 195 extra calories that the exercise actually
Burned only 195 calories more than if you had been taking a nap can be undone by half a plain bagel in half a minute. And aerobic exercise typically spurns your appetite enough to more than offset those few actual calories burned.
More bad news for aerobic activity: Whether it’s running, cycling, or a step class, the main reason it gets easier the more you do it, is not because of improved cardiovascular conditioning, but because of improved economy of motion. For the most part, it doesn’t get easier because of muscular endurance, but because your body is becoming more efficient at that particular movement. You require less strength and oxygen than you did before because your body’s nervous system is adapting. Wasted movements are eliminated, necessary movements are refined, and muscles that don’t need to be tensed are relaxed and eventually atrophied. This is why marathon runners will huff and puff if they cycle for the first time in years.
Aerobic training actually causes muscle wasting because the body is programmed to adapt to whatever demands we place on it. Long low-intensity aerobic training only requires the smallest and weakest, “slow-twitch” muscle fibers to fire off again and again. The other, stronger and larger, “fast-twitch” muscle fibers are not necessary for the task and become a burden to carry and supply with oxygen. The body has no demand for extra muscle beyond what is needed to perform a relatively easy movement over and over. So your body adapts by actually burning muscle.
Muscle is the most metabolically expensive tissue we have: It takes between 50 and 100 calories a day just to keep one pound of muscle alive, for both men and women, even if you are completely inactive. An extra five pounds of muscle can burn up to 15,000 calories in a month that’s the equivalent of two pounds of fat. Muscle is the single greatest tool for losing weight. Increased muscle mass let’s you are losing weight with less attention paid to calorie counting and food selection otherwise you are not losing weight effectively.
But with consistent aerobic exercise, over time, you’re far more likely to burn five pounds of muscle. That means your body will burn at least 250 less calories a day. And as your body becomes more efficient at running, those 195 calories you burn on the treadmill will decrease to about 125. So let’s do the math: You burn 125 calories above your resting metabolic rate each day you do aerobic exercise. Then add the minimum 250 calories you do not burn due to muscle loss caused by this exercise. After all you’re huffing and puffing, you are now 125 calories in the wrong direction and that’s definitely causing you not losing weight efficiently.
Here is might be helpful information why some people are not losing weight as they would like to be.
It is a myth that doing prolonged steady state training usually maintaining a target heart rate for 30 to 60 minutes like aerobics or cardio is the best way to burn calories and achieve cardiovascular health. Ever plod along on a treadmill that tells you the number of calories burned? You might go 45 minutes before you hit 300 calories. Well, guess what? That’s 300 total calories burned in that time, and not 300 calories above what your baseline metabolism would have burned anyway, even while at rest. That’s the reason the exercise machine asks your weight: To calculate your baseline metabolic rate. The average male burns 105 calories at rest in 45 minutes. Those 195 extra calories that the exercise actually
Burned only 195 calories more than if you had been taking a nap can be undone by half a plain bagel in half a minute. And aerobic exercise typically spurns your appetite enough to more than offset those few actual calories burned.
More bad news for aerobic activity: Whether it’s running, cycling, or a step class, the main reason it gets easier the more you do it, is not because of improved cardiovascular conditioning, but because of improved economy of motion. For the most part, it doesn’t get easier because of muscular endurance, but because your body is becoming more efficient at that particular movement. You require less strength and oxygen than you did before because your body’s nervous system is adapting. Wasted movements are eliminated, necessary movements are refined, and muscles that don’t need to be tensed are relaxed and eventually atrophied. This is why marathon runners will huff and puff if they cycle for the first time in years.
Aerobic training actually causes muscle wasting because the body is programmed to adapt to whatever demands we place on it. Long low-intensity aerobic training only requires the smallest and weakest, “slow-twitch” muscle fibers to fire off again and again. The other, stronger and larger, “fast-twitch” muscle fibers are not necessary for the task and become a burden to carry and supply with oxygen. The body has no demand for extra muscle beyond what is needed to perform a relatively easy movement over and over. So your body adapts by actually burning muscle.
Muscle is the most metabolically expensive tissue we have: It takes between 50 and 100 calories a day just to keep one pound of muscle alive, for both men and women, even if you are completely inactive. An extra five pounds of muscle can burn up to 15,000 calories in a month that’s the equivalent of two pounds of fat. Muscle is the single greatest tool for losing weight. Increased muscle mass let’s you are losing weight with less attention paid to calorie counting and food selection otherwise you are not losing weight effectively.
But with consistent aerobic exercise, over time, you’re far more likely to burn five pounds of muscle. That means your body will burn at least 250 less calories a day. And as your body becomes more efficient at running, those 195 calories you burn on the treadmill will decrease to about 125. So let’s do the math: You burn 125 calories above your resting metabolic rate each day you do aerobic exercise. Then add the minimum 250 calories you do not burn due to muscle loss caused by this exercise. After all you’re huffing and puffing, you are now 125 calories in the wrong direction and that’s definitely causing you not losing weight efficiently.
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