Exercise and Diet Needed to Lose Weight Essay

Attention Getter: Are you tired of being of gaining weight or just feeling sluggish all the time? Do you have health issues? Well exercising can give you good health and psychological advantages.

Exercise is another key to maintain a healthy heart and cardiovascular system. The American Heart Association recommends 150-minutes of moderate-intensity, aerobic, physical activity, or 75-minutes of vigorous-intensity, aerobic, physical activity. To stave off boredom, it’s suggested to do a combination of both types of exercise throughout the week (American Heart Association, 2017). Aerobic physical activity is described as, “Exercise with oxygen.” During this type of exercise, the body, more specifically the heart, is working hard to pump oxygenated blood from the heart to the muscles throughout your body (another name for this type of exercise is cardio-exercise). Specific examples of aerobic exercise are; cardio machines, walking, jogging, running, swimming, hiking, and even dancing. The intensity of the exercise depends on how fast and how long the exercise is consistently maintained over a period of time (Weil, n.d.).

I grouped 4-5 exercises into a set and repeat each set 3 times with 1-2 minute breaks in between.

In general, a training program for complete beginners can have anywhere from five to ten intervals of work separated by intervals of rest and recovery. The number of intervals can then be increased depending on levels of fitness. You can perform almost any exercise of your choice in an interval format, but cardio exercises like running, biking, and swimming are the most simple for complete beginners to learn safely.

According to the American College of Sports Medicine and the American Heart Association, they state that people should at least exercise two and a half hours a week. Which means that people would be exercising for 30 minutes a day and five times every week. Some things that can help people exercise are jogging, dancing, biking, swimming, and much more. When people exercise, they should keep a moderate pace to keep people from passing out from overworking themselves too much. A moderate intensity means that you are working in an intermediate zone.

Thygerson & Thygerson state that the guidelines should be at least 150 minutes (2 hours and 30 minutes) a week of moderate to intense activity or 75 minutes (1 hour and 15 min) of vigorous intense aerobic activity. These activities are prefered to be done in episodes of 10 minute intervals and be spread through a seven day period (p.68). By pre planning an exercise program an individual will have a better opportunity to succeed with their weekly workout goals.

In addition My Fitness Pal, there is also exercise. Not just any exercise but cardio. Walking and running are a really efficient way to burn calories and lose weight. Walking is very healthy and easy to do; one just has to make time for it. If a person weighs about 150 pounds and walks for thirty minutes, he or she will burn approximately 90 calories (Fitness for weight loss). Running is also a very healthy way to lose weight, and it shows results. “Running is actually a great way to increase your overall level of health” (Cattanach, 2016). Running works out almost every muscle throughout the body. It can be difficult to get into it and get motivated, but once a person’s endurance is raised it starts to become easy and acts as a stress reliever.

There are different kinds of cardio using different energy sources as primary fuel during exercise. Two of the most common forms are “Low Intensity Steady State, and High Intensity Interval Training etc...Over time, fat burning is not an immediate process. In order to lose body fat you have to release from the cells (lipolysis) and use it as fuel (oxidation) otherwise known as burning. Most people think of “how much fat did I burn during my workout. What you really should be looking at is “how much fat did I burn over the course of the day?” Now there are different types of cardio that can be used throughout training. This is not a one size fits all category, but if the goal fat loss; your main goals are to keep mass while losing body fat. The two most common types of cardio that I see are: HIIT (High Intensity Interval Training, and Low Intensity Steady

When discussing the activities performed in a day for an average young adult those activities performed might be quite limited. Your average adult may hold a sedentary job and only be required to walk to different locations or walk up a flight of stairs several times a day. It is recommended that the average adult get about 30 minutes of exercise a day. In contrast, an athlete may run anywhere from two-five miles daily in order to meet cardio demands of a specific sport. Before or after training can often be more rigorous. Athletes may run up to ten miles

In general, I would like to fit more cardiovascular exercise into my daily life. This would help me decrease my total caloric intake and as well as burn off the extra carbs I consume. More specifically, I would like to try to fit in cardiovascular exercise into my life three days a week, Mondays, Wednesdays, and Fridays. I will do this in the same manner I detailed in my previous SMART goal. I hope that by increasing my physical activity level I will be able to lower all of the different aspects of my diet and keep them under or at my recommended daily intake

Recent research compares the fat-burning and consequent weight loss and other effects of steady, low-intensity exercise with high-intensity interval training. Studies compare these differences in terms of effects on fat burn itself, appetite, increased oxygen intake and heart health. Overall, high-intensity interval training provides more benefits than steady, low-intensity exercise.

In addition to barely eating anything throughout the day, I participate in extreme exercises to burn a significant amount of calories and fat. Dieting and exercising has successfully assisted in my desired weight loss in a short period of time.

1. It involves using your body to walk, run, jog, swim, bike ride, etc. to get your heart rate up, allow more blood flow, burn calories, which will burn fat.

Adults should have around thirty to sixty minutes of physical activity four to six times a week. Two hours and thirty minutes is the minimum a fully developed person needs to lessen the risk of having some type of chronic disease later in life (“Information”).

One topic that has been talked about for many years within Kinesiology is the debate on whether exercise or diet is more important for losing weight and maintaining weight loss. While both or important for a person's individual health, a person's diet is essentially the foundation for a healthy lifestyle and an important factor in losing weight and gaining nutrients that can help the body develop. Many studies and experiments have shown that a healthy diet goes a long way in helping people lose more weight, but more importantly teaches them how to continue to treat their bodies in a healthy manner. Dieting has been shown to have a bigger impact on weight loss than exercise has. For this reason, it can be said that a good diet is more effective for weight loss as compared to exercise alone.