Exercising, eating wholesome foods, cutting down guilty pleasures and keeping up energy levels — these are the three basic ways of losing weight.
We may have heard that going on extreme dieting can be detrimental to your body when you lose weight. In the short term, you may see immediate results on the weighing scale. However, they may lead to issues with your metabolism, rebound weight gain, and severe life-threatening conditions.
However, there is a healthy way of losing weight and it’s called exercise! Besides the noticeable difference in your physical appearance, exercising improves an individual’s energy levels, health, and mental state.
Knowing the importance and benefits of exercising, why are people not doing it? Could it simply be a case of changing our mindset and adopting smart approaches to exercise?
Regardless of your age or fitness level, this article hopes to take the pain out of exercise and find ways to motivate you to exercise. Furthermore, we hope to cover and understand more about exercise and the amount of required to see the effects of weight loss.
Exercise: How Much Do You Need?
Like any form of activity, it burns calories. Hence, the most important thing to note about an exercise program is that doing something is better than doing nothing. Opt for climbing the stairs instead of taking the escalator and take a walk rather than sitting on the sofa. That being said, most adults are advised to perform at least 150 minutes of moderate activity each week. A simple breakdown is 30 minutes worth of exercise, 5 days a week.
What Are The Levels Of Intensity?
An exercise program can be classified into various intensity levels, low, moderate and high. However, the intensity level may vary depending on the individual. Taking a brisk jog, for example, may be considered a low-intensity activity for an athlete whereas a person who does not exercise may regard it as high intensity.
- Low-Intensity Activity: You will be able to speak in full sentences easily
- Moderate-Intensity Activity: You will be able to speak an entire sentence, except singing
- High-Intensity Activity: You will be breathless when conversing an entire sentence
For the majority of the people to see improvements in their overall health, moderate-intensity activity is sufficient. During this activity, you should be breathing heavier than normal, but not to the extent that you are out of breath. Your body will feel warmer as you move, but not to the extent of being overheated or sweating excessively.
For those who are looking to see more effective results, consider mixing the intensity of your workout. Also called “interval training”, this will require you to alternate the intensity levels (e.g. 10 minutes low, and 20-minute moderate intensity). By alternating the intensity levels, you can achieve the best of both worlds. Ultimately, this lowers your blood pressure, promotes weight loss, and increases muscle mass.
The Different Types Of Exercise
If you are contemplating whether to spend all that money on visiting the gym, consider some “free” activities such as running, climbing the stairs that can help your calories.
1. Jogging And Climbing Stairs
Both activities act as cardio and strengthening exercises. They tone the body, increase heart rate and muscle mass, and burns excess fat. If you are a seasoned athlete or been constantly working out, consider doing this exercise for 20 to 30 minutes at least five times per week. For individuals that have yet to start working out, consider starting with a few minutes and slowly work your way up to 20 and finally 30 minutes. To remain motivated, consider doing an interval training.
2. Engage In Fun Activities
If you are not big on running or climbing stairs, consider activities such as dancing, hiking or activity-based video games (e.g. Wii and PS3). These activities allow you to interact and socialize as well as burning similar amounts of calorie that you get from the actual outdoor activity. Once you have to build your confidence level, experience the real thing outside!
3. Your Daily Life Can Contribute To Weight Loss
If a regular exercise routine is not for you, consider turning your lifestyle habits or daily mundane activities into forms of physical activity. Not only can you possibly save some money from hiring a helper, but you can also reap tons of health benefits while getting stuff done. Some household chores that make you sweat it out are vacuuming, mopping the floor, scrubbing down surfaces and even cooking. Otherwise, you can also sneak in a quick set of sit-ups during commercial breaks or do seated leg-raises while you slog away at your work desk.
Keeping Yourself Motivated
Regardless of how much you enjoy from your exercise routine, there may come a time when you begin to get bored of it or its effects reach a plateau. Mix in, switch up and add on new exercises to your workout routine to stay fresh and exciting!
You can also join a community online to stay up-to-date about the latest workout events or perhaps even find a fitness buddy in your office or neighbourhood; you can increase your social circle and participate in fitness events that excite and motivate you.