How Much Workout to Lose Weight?
Sandra Essex
January 18, 2012
Nobody who has ever considered losing weight has not pondered this question: how much exercise is enough? And the answer? It all depends. Let´s begin with the basics. Weight loss requires a steady reduction in the body´s calorie load. In other words, a person can only lose weight if they burn more calories than they consume.
It then means that the amount of exercise a person would require to lose weight depends on the size of calories they take in. That is why it is nearly impossible to discuss weight loss and exercise without at the same time discussing food intake and diet. Because no matter how long and how vigorously you exercise, you won´t see much result if you eat more than you burn, or even equal to what you displace.
And that´s just one part of the puzzle, keeping count of your calorie intake. But once you get this one right, the rest should be pretty straightforward. Just bear in mind that it takes the displacement of 3500 calories to lose a pound.
So if you are able to burn, say, 350 calories per workout, then you´ll need 10 workouts to lose a pound, or 100 workouts to lose 10 pounds, and so on. Conversely, if you can reduce 350 calories from your meal each day, you´ll obviously need to work out less to achieve those same results.
Something else to note is that the intensity of the exercises you engage in will reduce the length of time you have to spend (however, this should be carefully weighed with your health status). For example, running for 45 minutes will burn more calories than walking for 45 minutes. So the activity you choose will also determine how long you´ll need to exercise to lose desired weight.
But what if you can´t engage in vigorous exercises? What if all you can do is walk? I have good news for you: start walking, you´ll still lose weight! True, you won´t burn fats until after about 20 minutes of walking. But after 20 to 30 minutes, your heart rate is raised, and the body reaches deep into its fat reserves for energy to sustain the exercise. That way, you burn fats and lose weight through sustained walking.
A good way to look at walking to lose weight is to see it in terms of both weight loss and long term health improvement. For example, if you walk briskly for just 1 hour each day for a month, you´ll lose 1 pound each week, or 52lbs in the course of one year. That´s no mean feat, is it? The most effective way to lose weight through walking, though, is to combine it with small changes in diet.
So in the end, it doesn´t depend so much on the miles a person walks or runs. It has more to do with HOW LONG you continue to do it and the pace. The heart rate must be raised for any exercise to yield results. As a general goal, aim at 30 minutes of physical activity everyday.
If that means running, run. If you can´t run, walk. Just make physical activity a part of your everyday life, and gradually increase the pace. You´ll lose weight. Above all, bear in mind that losing weight is a marathon race, not a sprint! Dedication is the key.
For more health related articles visit my Blog: thehealthdiva.com
It then means that the amount of exercise a person would require to lose weight depends on the size of calories they take in. That is why it is nearly impossible to discuss weight loss and exercise without at the same time discussing food intake and diet. Because no matter how long and how vigorously you exercise, you won´t see much result if you eat more than you burn, or even equal to what you displace.
And that´s just one part of the puzzle, keeping count of your calorie intake. But once you get this one right, the rest should be pretty straightforward. Just bear in mind that it takes the displacement of 3500 calories to lose a pound.
So if you are able to burn, say, 350 calories per workout, then you´ll need 10 workouts to lose a pound, or 100 workouts to lose 10 pounds, and so on. Conversely, if you can reduce 350 calories from your meal each day, you´ll obviously need to work out less to achieve those same results.
Something else to note is that the intensity of the exercises you engage in will reduce the length of time you have to spend (however, this should be carefully weighed with your health status). For example, running for 45 minutes will burn more calories than walking for 45 minutes. So the activity you choose will also determine how long you´ll need to exercise to lose desired weight.
But what if you can´t engage in vigorous exercises? What if all you can do is walk? I have good news for you: start walking, you´ll still lose weight! True, you won´t burn fats until after about 20 minutes of walking. But after 20 to 30 minutes, your heart rate is raised, and the body reaches deep into its fat reserves for energy to sustain the exercise. That way, you burn fats and lose weight through sustained walking.
A good way to look at walking to lose weight is to see it in terms of both weight loss and long term health improvement. For example, if you walk briskly for just 1 hour each day for a month, you´ll lose 1 pound each week, or 52lbs in the course of one year. That´s no mean feat, is it? The most effective way to lose weight through walking, though, is to combine it with small changes in diet.
So in the end, it doesn´t depend so much on the miles a person walks or runs. It has more to do with HOW LONG you continue to do it and the pace. The heart rate must be raised for any exercise to yield results. As a general goal, aim at 30 minutes of physical activity everyday.
If that means running, run. If you can´t run, walk. Just make physical activity a part of your everyday life, and gradually increase the pace. You´ll lose weight. Above all, bear in mind that losing weight is a marathon race, not a sprint! Dedication is the key.
For more health related articles visit my Blog: thehealthdiva.com
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