20 Apr 2014 Weight control success
by Karl Lenser
What is the best exercise for shedding pounds and keeping them off? We all know that physical activity helps you lose excess pounds and improves your self-esteem and energy level. Jogging? Cycling? P90X? Crossfit? Zumba? Should you focus on just cardio or add weight training as well? Is low intensity better (with longer duration), or is a high intensity (higher heart rate/less duration) workout better?
As far as fat “burning” goes, there is no “best way” that fits everyone’s needs, abilities and interests. The activity that you choose to utilize depends on your fitness level and the “do I like this” factor. Individuals with low fitness levels should choose low-intensity exercises, such as swimming, walking or stationary cycling. These exercises provide low-impact on the knee and hip joints and are easy to control the intensity.
Lower intensity translates into a lower heart rate while exercising, which allows you to have a longer workout. To burn adequate calories, low-intensity workouts require a longer duration.
For those of you who are already fairly fit and have been regular exercisers for a few months, your fitness level should allow you to ramp up your intensity (heart rate) to a higher level, and, as a result, burn more total calories per workout. Your body will respond to the challenges you give it. You will burn more calories (and fat) per minute when you increase your speed (running) or resistance/incline (cycling or elliptical).
Remember that the key to weight/fat loss is expending calories while curtailing caloric intake. A caloric energy balance is what defines weight management. Those who need to lose weight need to expend calories in a safe, effective and (hopefully) enjoyable manner.
Is weight training beneficial for weight loss? YES! Combining cardio and weight training is the ideal 1-2 combo when it comes to fat loss. Besides the many health benefits it provides (less risk of back problems, hypertension, increased muscle tone, enhanced function-ability), consistent strength training increases your metabolism, so you end up burning more calories 24×7.
Tips/Guidelines for Weight/Fat Loss
Be consistent! A slow and steady pace usually wins the race.
Do something you enjoy or at least can tolerate. Find a workout buddy. Take some group exercise classes.
Plan ahead. Sunday should be the workout-scheduling day to see when you can schedule your workouts during the week.
For those who are serious about losing excessive fat pounds, you should be getting at least 60 minutes of cardio workouts per day. Sixty minutes six days per week is what is needed. You can divide the 60 minutes into two or three blocks of time. Then add strength training three times per week.
As you become more fit, gradually increase your intensity in the cardio and strength arenas.
Be patient! One to two pounds per week is safe and long-lasting.
Cutting back on your caloric intake, in my opinion, is a much more difficult challenge to weight loss than moving your body and expending calories. However, it is very critical to the success of your weight loss program.
DON’T COMPARE YOURSELF TO OTHERS.
Make the best out of what you have been given.
A Conway resident, Karl Lenser is the director of wellness programs at Hendrix College. He has bachelor’s and master’s degrees from the University of Wisconsin-LaCrosse. An accomplished runner, he can be reached at [email protected].
