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Exercise and Fitness

Information about Exercise and Fitness

We Have to Know about the Exercise and Fitness

DEFINITION

  • Physical activity is any activity that causes your body to work harder than normal. The actual amount of physical activity you need depends on your fitness goals, whether you are trying to lose weight, and how to fit you are right now

INFORMATION

Exercise can help you:

  • Burn calories and reduce body fat
  • Reduce your appetite
  • Keep your current weight and control it

For the purpose of weight loss, physical activity works best when you also reduce the number of calories you take in from food and drinks

The number of calories burned during physical activity depends on:

  • The amount of time you spend on doing exercise: For example, walking for 45 minutes will burn more calories than walking for 20 minutes
  • Your body weight: For example, a 250-pound person will burn more calories walking for 30 minutes than a 185-pound person
  • Pace: For example, walking 3 miles per hour will burn more calories than walking 1.5 miles per hour

BASAL METABOLIC RATE

  • Your basal metabolic rate (BMR) is the number of calories your body uses when it is at rest. Your basal metabolic rate is based on things your body always does such as breathing, breaking down food, and keeping your heart and brain working. Your age, sex, body weight, and level of physical activity affect the basal metabolic rate. Basal metabolic rate increases with the amount of muscle tissue you have, and it reduces with age
  • Along with burning more calories, exercise increases the BMR, and the BMR can remain increased after 30 minutes of moderate physical activity

EFFECT ON APPETITE

  • Exercise at a moderate rate does not increase the appetite. In some situations, the appetite will actually decrease. Research shows that the decrease in appetite after physical activity is greater in individuals who are obese than in individuals who are at their right body weight

LOSS OF BODY FAT

  • When losing weight just by taking in less calories, a person loses a quarter of his or her lean body mass and three-quarters of his or her body fat. Combining calorie reduction with exercise can result in loss of 98% of body fat. Weight loss that is reached with a combination of calorie reduction and exercise is more effective. For keeping a desirable body weight, a maintenance level of calories along with exercise is recommended. This helps to preserve lean body mass and muscle tone.

RECOMMENDATIONS

For losing or maintaining weight:

  • Try to do some form of physical activity at least three times a week. Increasing it to four to five times a week is even more helpful. Spread out the physical activity through the week rather than doing it on three or four consecutive days, to reduce the risk of injuries

Twenty minutes of continuous aerobic activity 3 days per week is recommended for weight loss. Examples of physical activity that are considered aerobic are: walking, running, jogging, hiking, swimming, bike riding, rowing, and jumping rope

BENEFITS

  • Exercise contributes to health by reducing the heart rate, decreasing the risk of cardiovascular disease, and reducing the amount of bone loss that is associated with age and osteoporosis. Exercise also helps the body use calories better, thereby helping with weight loss and weight maintenance. It can increase basal metabolic rate, reduces appetite, and help in the reduction of body fat

SIDE EFFECTS

  • Exercise should be done at a rate that is right for the person. An evaluation by a doctor is helpful, in order to avoid injuries. Injuries can occur if exercise is started without much consideration as to the type or length of the activity, and the physical condition of the  person
Exercise and Fitness
                   Exercise and Fitness