Weight control by exercise

Weight control by exercise

Exercise or regular physical activity is important for health. In addition to helping prevent and control disease, exercise is also beneficial to decrease, increase and maintain a healthy weight.

If you are overweight, increasing physical activity will increase the burning of calories by the body. Burning calories through physical activity, combined with reduced calorie intake through diet, creating a "calorie deficit" that produce weight loss.

Most of the weight loss occurs because of a reduction in calorie intake. However, the evidence suggests that the only way to maintain weight loss is regular physical activity. Low-calorie diet alone is not enough because once you get used to fewer calories, your body will increase the efficient use of calories. Your body weight will tend to grow back to its original level even if you keep your calorie intake (showing what is commonly called yo-yo effect).

To obtain and maintain a healthy weight, physical activity everyone needs different. Here are some simple guidelines that can be applied:

A. To maintain body weight.

Strong scientific evidence shows that physical activity can help you keep your weight over time. Each week, do aerobic physical activity 150 minutes of moderate intensity or 75 minutes of aerobic activity with strong intensity, or an equivalent mix of both. This is just a general rule. The exact amount of physical activity required can vary from person to person. You may need to do more or less than the recommendation to maintain your weight.

B. To lose weight and keep it off.

You need the amount of physical activity more, unless you also adjust your diet and reduce the calories you eat and drink. Obtain and maintain a healthy weight requires a combination of regular physical activity and healthy eating. (Please use the calculator Weight Loss for specific recommendations for you).

Intensity physical activity

Intensity is the level of effort required by a person to perform an activity. There are several ways to determine the intensity of physical activity:

1. The relative intensities

When using the relative intensity, you notice how physical activity affects your heart rate and breathing.

Talk test is a simple way to measure the relative intensity. As a rule easy, if you do moderate activities then you can still talk, but can not sing at the event. If you are strong-intensity activity, you will not be able to say more than a few words without pausing for breath.

2. Absolute intensity of the energy needs

Absolute intensity is measured by the amount of energy used by the body per minute of activity. The table on the side is an example list of activities which are classified as moderate or strong based on the number of calories used by the body while doing the activity. The number of calories burned is for people with weight 70 kg. If you weigh more or less, then the calories burned will be less or more.

3. Exercise intensity by heart rate

Another way to determine the intensity of physical activity is by measuring the pulse or heart rate during physical activity.

For moderate physical activity, your heart rate is around 50% - 70% of maximum heart rate. The maximum pulse rate is based on your age. The estimated maximum heart rate associated with age can be obtained by subtracting your age from 220. For example, if you are 35 years of age the maximum level of your heart rate is 220-35 year = 185 beats per minute (bpm). Thus, moderate physical activity for you is if your heart rate in the range between 92 sd 129 dpm (50% -70% of 185 bpm) when on the move.

For the strong-intensity physical activity, target heart rate is 70-85% of maximum heart rate, which is between 130 and 157 bpm. Heart rate should never exceed more than 85% of the maximum level so that you do not burden your heart out capability.

" Weight control by exercise. If you are overweight, increasing physical activity will increase the burning of calories by the body"

Calories used per 30 minutes on the general activity
Moderate Physical Activity	Calorie / 30 Minutes
Hiking	185
Light gardening	165
dancing	165
Golf	165
Cycling (<15 km / h)	145
Walk (5 km / h)	140
Lift light weights	110
stretching	90
Strong of Physical Activity	Kalori/30 minutes
Running / jogging (7-8 km / h)	295
Cycling (> 15 km / h)	295
Swimming (freestyle round)	255
Aerobic	240
Brisk walking (6 km / h)	230
Heavy gardening (cut trees)	220
Intensive weight lifting	220
Basketball (game)	220
Source: Adapted from Dietary Guidelines for Americans 2010. Intensity physical activity