The majority of people think
of ‘going to the gym’ or ‘vigorous
activities’ (like jogging) when they hear the word ‘exercise.’ Instead,
this issue will be discussing movement, i.e. ‘moving your body through
space.’ After all, that is what really decides the energy balance
equation. A person does not have to ‘go to the gym’ or ‘exercise’ in
the stereotyped way to make a difference in their weight. In fact, a person
does not have to exercise at all to maintain a healthy weight (for example,
a quadriplegic). However, ‘moving your body through space’ is
critical for general health and wellness! It also makes weight maintenance
easier and allows for a greater variety of food, which can help provide
for a better nutritional state.
As always,
before starting any exercise program, a person should consult with their
physician. Since I am not a personal trainer and do not believe
that I am qualified to give specific exercise guidelines, I consulted
with Eleanor Wilson, owner of The Exercise Experience (805-647-6158).
Eleanor
has a Master’s degree in Exercise & Health Studies and is
an American College of Sports Medicine Certified Health/Fitness Instructor.
Initially,
people who have been sedentary need to work out at a low intensity because
they are unable to sustain higher intensity efforts
over a long
period of time. The ideal situation is that they will work toward
building a higher level of cardiovascular fitness so they can maintain
a higher
intensity of work for 50 –60 minutes several times a week.
However, let’s remember that any movement is better than no
movement. There are health and weight benefits with any activity.
In other words,
just
get moving – in any way, shape, or form. Even cleaning the
house, gardening, & playing with children, all help to get us
moving! Look for ways in daily routines to increase the movement
of the body
through
space.
According
to Eleanor, for many years the idea that a person should exercise at
50% of maximal capacity for optimal fat loss was promoted.
However,
the fact is that higher intensity physical activity will actually
use more fat calories than more moderate exercise. At 50% of maximum
an
individual
burns 50-50% mixture of fat and carbohydrate for fuel while at
70% of maximal capacity the fuel mixture shifts to 40% fat and 60% carbohydrate.
The key
lies in the fact that exercise at the higher intensity burns more
calories. For example, at 50% of capacity an individual may burn
about 360 calories
in 45 minutes of activity with 180 of those calories coming from
fat. At the 70% level the person will expend 495 calories with
198
contributed
by fat. The difference may not seem significant, but over weeks & months
it adds up.
Remember
that successful weight loss id gradual (i.e. over a period of time).
A 100-calorie deficit per day will result in about 10
pounds lost
per year. To achieve this a person can increase the intensity
of workout from 50% to 70% or eat 1.3 oz. less meat or 1 slice less
of bread.
Small changes can make the difference between gaining and losing
weight. It is
easier to maintain and incorporate small changes into one’s lifestyle
rather than trying to make drastic changes, which don’t
last.
Achieving a healthy weight & general wellness takes time, patience, and commitment. Remember, it’s progress not perfection we are striving for! So let’s start with where ever you are now and identify small steps to focus on in order to get where you want to be.
*** Reproduction of this newsletter in an unaltered state is permitted
for educational purposes only. Reproduction for sales purposes is not authorized.
***
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