Millions of Americans make a resolution each year to start an exercise program, improve their health habits, and lose weight. Despite the many resolutions and promises, the CDC reports in "Vital and Health Statistics, 2009" that 35% of Americans are overweight and over half- 55%- do not engage in even vigorous leisure time exercise. Billions are spent every single year by Americans on weight-loss products and programs. Despite this, a study titled "A Descriptive Study of Individuals Successful at Long-Term Maintenance of Substantial Weight Loss" shows that simply dieting alone is not effective. Of those who lost a significant amount of weight in the long-term, 89% increased their physical activity level. Starting an exercise program and making it a long-term habit is vital to actually losing weight.
Benefits of Exercise
The most well-known benefit of exercise is that it aids in losing weight. Not only are calories burned while exercising, the metabolism stays elevated for hours after the person is done exercising. Increased muscle mass also burns more calories in the long term, as muscle burns more calories than fat pound for pound. Other benefits of exercise include improved mood, better sleep, increased energy, and help fighting chronic illness. Another slightly racy benefit of exercise is an improved sex life.
How to Start an Exercise Program
Before starting any diet or exercise program, a person should consult with his physician. Once he has received clearance, the key to starting is to start small. Most people- especially those attempting to jump start weight loss- start too ambitious a program and then are unable to maintain it. For those starting out, a light to moderate intensity level should be aimed for, with two or three work-out sessions a week, each for approximately 30 minutes. Once this pace has been maintained for at least two weeks, gradual increases in intensity and time can be pursued.
Cardio, Strength, or Both?
Exercise is divided into two basic categories. Aerobic exercise- often called cardio or endurance- is exercise in which large muscle masses are used and the heart rate becomes elevated. This type of exercise includes walking, running, swimming, and biking. Strength, as muscular fitness is referred to, refers to working individual or groups of muscles in an attempt to strengthen them. The most common forms of strength exercise are using weights- both weight machines and free weights-, resistance bands, and body weight to challenge the muscles. Other fitness training elements include stretching, balance training, and core exercises. If a person is maintaining a good work-out routine, these three elements are usually included by default.
The ideal work-out routine includes both cardio and strength. However, when first starting out, a person can incorporate one and then the other. Cardio exercise is easy to understand and the best starting place. Many people are intimidated by strength work-outs and weight machines, placing a barrier between them and developing good long-term habits. For those just beginning, simply alternating upper body and lower body exercises on different days is sufficient. An internet search will give not only a list of exercises, but often demonstrations on how to do them. For more advanced strength workouts, dividing between three routines is best: triceps and chest on one day; biceps and back on the second; and legs and abs on the third.
How to Make Exercise a Long-Term Habit
There are three ways to make exercise a long-term habit, which is important to achieving and maintaining weight loss. The first to is to sneak exercise into everyday habits. Taking up biking with the family, walking to work, or doing strength work-outs during commercial breaks are excellent ways to incorporate exercise into an everyday routine. Finding active leisure time pursuits- such as hiking or golfing- are a fun way to become more active.
The second way to ensure that exercise becomes a long-term habit is to make it a non-negotiable item. It should be planned into the day the same as work or meals- something that cannot be removed for convenience or due to lack of time. The third way to make exercise a long-term habit is to find exercises that are enjoyable. If stair-stepping is a tortuous routine, try out something else. Finding an exercise that brings some enjoyment is vital to making it a life-time habit.
Exercise is Vital to Weight Loss
While exercise provides many health benefits, it is a simple fact that in our overweight society, the most appreciated benefit is going to be its contribution to weight loss. According to the study about individuals who maintained weight-loss, only 10% achieved it through dietary means alone. This means that to the average person, exercise is vital to any weight loss effort. Starting an exercise program and making it a long-term habit is something that everyone can achieve.
Sources:
Centers for Disease Control and Prevention, U.S. Dept. of Health and Human Services. (2010, August). Vital and Health Statistics: Summery Health Statistics for U.S. Adults, 2009.
Klem, Mary L.; Wing Rena R.; McGuire Maureen T.; Seagle Helen M.; and Hill, James O. (1997). A descriptive study of individuals successful at long-term maintenance of substantial weight loss. American Journal of Clinical Nutrition, 66, 239-246.
Mayo Clinic Staff. (2009, July 25). Exercise: 7 Benefits of Regular Physical Exercise.
McNamara, Melissa. (2006, December 1). Diet Industry is Big Business CBS Evening News.
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