Exercise For Weight Control
Many believe that exercising is key to controlling your weight. Many people find that exercising alone does not have an impact on their weight. Others are able to exercise and lose weight quickly. Why is this? Because of their age, sex, and genetic inheritance, everyone responds differently to exercise. There are many forms of exercise that can help you lose weight, regardless of any difficulties you might have with losing weight. Different types of exercise have different effects on weight reduction. Here are some examples:
What is aerobic exercise? If properly trained, aerobic exercise can be sustained for many hours. The maximum heart rate is usually 55-85%. Your lungs take in oxygen at a rate that allows you to speak. The oxygen-rich blood is then pumped to the muscles by your heart. Your muscle fibres use oxygen as they contract to create movement. You breathe faster if you work harder or faster. Your muscle fibers will burn more sugars and fats as you exert more effort to contract. What is the result? You burn calories faster.
Fat burning is an aerobic exercise that was popularized in the nineties. It’s a form of aerobic exercise with a lower intensity. The maximum heart rate is between 55 and 65 percent. It is not the best way of removing excess fat. The effort you put in will actually result in more fat being burned. The fat-burning zone burns more fat than the high effort zones. However, high effort zones also burn more fat and sugar. As you increase your effort, the sugar burned increases faster than the fats. You could also say that you are entering a sugar-burning zone when you work harder.
You will burn more fat, but sugar is not the only thing you’ll be losing. Many studies have examined the effects of aerobic exercise on weight loss. Although most studies show some positive effects, they are far less effective than changing your diet. The majority of these studies were done on obese or sedentary people. They typically require 2-4 hours of exercise per week. If you don’t plan to exercise for more than 2 hours per week, you will not lose weight unless your diet is drastically altered. But that doesn’t mean you shouldn’t.
Studies have shown that small amounts of exercise can make a difference in both physical and mental health. Weight loss is generally easier when you do more intense aerobic exercise. There are many factors that can influence the effects of more exercise. There are responders and non-responders. Non-responders can be defined as people who have reduced their daily activity in order to exercise.
This means that if you indulge in extra food after starting a new exercise program, it may not have an effect on your weight. Many of my clients are responders. They eat healthier when they exercise a lot and treat themselves when they have a break from their rigorous workout routines. These clients tend to develop a slight paunch if they take it easy. However, once they get back to their routines, it is easy to lose weight.
An anaerobic threshold refers to the point at which blood lactate begins to accumulate faster that it can be eliminated. An athlete who is fit can work at the anaerobic threshold up to an hour, provided that blood lactate doesn’t rise. Acidification happens when the exercise intensity increases beyond this point. This is similar to what would happen in a graded exercise testing. Acidification occurs when the lactic acid in muscles is converted into lactate. This acidification quickly causes severe muscle fatigue, and it is impossible to maintain an intense level of exercise.
Two main routes for making energy are available to muscle fibers and all other cells in your body. The first is aerobic respiratory, in which sugar and fat are combined with oxygen in mitochondria to make energy. The mitochondria are power stations. Anaerobic respiratory is the second, where sugar is converted to lactic acid and no oxygen is required to make energy. This occurs in the sarcoplasm within the muscle cells. When you are low in oxygen, anaerobic exercise is what you do. To burn more fuel, your muscles will work harder to increase the oxygen supply to your mitochondria.
You can easily burn calories with intense exercise. You can’t keep up a high level of intensity for very long, so your total calories burned may be lower than if you do a long aerobic exercise. Your body will likely continue to work long after you’re done with the exercise, because it needs to heal from the muscular trauma caused by high-intensity efforts. The stress on other bodily systems means that they also need to be repaired. Anaerobic exercise can be a good way to control your weight, but it is important to use it sensibly due its intense nature. It’s easy to become discouraged, sick or injured by overexerting. You need to be able to recover from intense sessions. Ideally, you will be able to do easier sessions to recuperate between harder sessions. This will ensure that your metabolism remains high and you continue to burn calories faster.
