Roughly one-third of the population of the United States is considered to be obese. While some individuals choose to lose weight for cosmetic purposes, there are underlying health concerns which should be addressed. Obesity is in the top two for leading causes of death in the U.S. because it places individuals at a significantly higher risk for heart disease, cancer and cerebrovascular ailments which can include strokes. It has also been proven that being overweight and inactive considerably increases the risk of diabetes which is the sixth leading cause of death. With this in mind, whether it is through diet, exercise, weight loss products or a combination of the three – it has become vital to understand how to lose weight.
Weight Loss through Exercise
Some individuals find that they are eating the appropriate amount of calories that should enable them to stay within a healthy weight range; however, for some unknown reason they are overweight. That unknown reason is probably a lack of physical activity. Learning how to lose weight through exercise highly depends on a person’s level of fitness. There are plenty of activities that could easily allow them to lose a pound a week, even if caloric intake remains the same. In order to understand how to lose weight through exercise, it is important to calculate the calories expended per hour for any given exercise. For instance, a 190 pound person who is totally out of shape could walk at a slow pace for an hour and burn approximately 216 calories. That’s a good place to start.
A daily walk after dinner would account for a loss of about 2 pounds per month from that added activity alone. Walking at a slightly faster pace puts the calorie consumption up to 300 per hour. Leisurely swimming burns an average of 516 calories per hour and general dancing burns 388 calories per hour for that 190 pound person. As levels of fitness progress, exercises can be increased to burn calories much more quickly. It is always important to remember to slowly and safely build up to more taxing exercises when out of shape. When learning how to lose weight through exercise, one should always begin with activities that are within their level of fitness. For a more systematical approach, consider signing up with a local gym and get a trainee to design a program for you.
Just to have an idea, we shall look at an example of steps in weight loss exercises:-
Phase One: Any weight loss exercises you can simply begin with a 15 minutes, 6 days a week, or 20 minutes, 3 days a week. Some individuals are capable to start even with one hour a day for 5 or more days. The sole intention is the body should not be overloaded. Always starting with a light walk for warming up and then increasing the pace of the walk is advisable.
Phase Two: This phase contains warming up and stretching for 5-10 minutes and then after one week or so, you can do a power walk for five minutes and slow walk for two minutes. After a week or so, repeat the duration of the walk with a bit more energy. Remember that you should always complete a warm down before you complete your session.
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Phase Three: Warming up and stretching for 5-10 minutes would be continued. Here, the power walk would be increased (say, 500m) and also slow walk (say 200m). You should then repeat for the duration of the walk.
Phase Four: Warming up and stretching for 5-10 minutes would be continued but then it is followed by jogging for 50m, walking for 600m that is again to be repeated for four to five times. Here, again, completing a warming down before ending the session is important.
Phase Five: If you do not feel any exhaustion or chest congestion, you can start climbing some steps (say 20) fast and come down slowly. This you can repeat twice or thrice a day.
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