Exercise to Lose Weight
Aerobic Exercise to burn fat directly
Aerobic exercise like walking or swimming will burn a greater
percentage of body fat. Aerobic exercise is an effective way to
lose fat only if you are motivated enough to workout frequently,
aerobics only burn fat during the workout so if you want encouraging
results you need to be able to exercise daily and for longer periods.
Anaerobic exercise burns more calories than aerobic exercise
because each movement generates more force from the cells. However
when muscle cells contract with more force they switch to using
carbohydrates as the main energy source. This type of exercise
may seem incorrect for weight loss but in fact it helps produce
an adaptive response with a side effect of an increased metabolic
rate. During periods of rest the cells accelerate the fat burning
process.
Aerobic exercise can develop into anaerobic exercise
Most exercises can be performed as aerobic (burn fat) or anaerobic
(burn mainly carbohydrates) the terms simply refer to the energy
pathway required. For example walking is easy and a good aerobic
exercise but if we increase the effort the body moves faster,
eventually we end up running which then uses the anaerobic energy
pathway. The Anaerobic pathway means oxygen uptake becomes insufficient
for fat to continue to be the main fuel source.
In fact most exercises or movements we perform result in a split
between the fuels used, for example if the effort is about average
like vacuuming a room or washing a car then we'll probably be
burning about 50% carbohydrates and 50% fat. Fast weight loss
will come when the individual performs each exercise correctly
and within their own unique capacity.
Anaerobic Exercise
The words aerobic and anaerobic refer to energy pathways that
are utilised during exercise. Aerobic means "with oxygen"
and anaerobic means "without oxygen".
Fat needs oxygen to burn completely so in order to burn fat during
an exercise we need to move slowly and smoothly. This enables
muscle cells to be supplied with enough oxygen to continue with
its aerobic capacity and utilize fat as the main energy source.
Anaerobic exercise requires moving at an increased pace or with
greater effort. Exercising this way burns more calories but results
in a greater demand for oxygen which cannot be delivered in sufficient
quantities to allow cells to continue burning fat. When we breath
heavy we start to develop an oxygen debt and muscle cells switch
to burning mainly carbohydrates, this fuel burns quickly and does
not require oxygen. Anaerobic exercises such as sprinting or weight
training require more effort and up to 95% of the fuel used will
be carbohydrates.
Although anaerobic exercises burn more carbohydrates they can
be important in any weight loss program. They help burn fat indirectly
by increasing the metabolic rate after an exercise session. Fitness
expert Tom Venuto has taught thousands of people worldwide exactly
how to utilize anaerobic exercises to burn the stored fat indirectly.
Combine Strength Training with Aerobic Exercise
Ideally, combine your weight/strength-training routine with
regular cardio-aerobic exercise. The National Institutes of Health
recommend 20-minute sessions of aerobic activity at least 3 times
a week for weight loss and advise that slow weight loss of 1 to
2 pounds a week is best for healthy and lasting results.
The best way to exercise to burn fat and tone muscle
The best way to exercise will depend on whether you want fat
burning, fitness or muscle toning. The way we choose to exercise
determines the results and which fuel the working cells use, for
example, a more aggressive way of exercising will result in the
use of carbohydrates as the main source of energy and will even
stress the muscles enough to cause the toning or building up of
muscle. A more gentle way of exercising means the cells can best
use the slow-burning fuel - fat!
Time may also come into the equation, the best way to exercise
for effective fat burning is at a low intensity for at least 30
minutes. However, for increased fitness it requires a moderate
level of effort but performed for 15 minutes.
As can be seen there are different ways to exercise in order
to gain various benefits. The obvious and best way to gain all
exercise benefits will be to include various different ways of
exercising on alternate days. A routine that challenges the body
in all areas of physical fitness is the best way to gain faster
progress because the human body always finds a way to adapt to
the stress of repeated workouts!
To lose weight, it's more important to walk for time than speed.
Walking at a moderate pace yields longer workouts with less soreness
- leading to more miles and more calories spent on a regular basis.
High-intensity walks on alternate days help condition one's system.
But in a waking, weight-loss program, it's better to be active
every day. This doesn't require walking an hour every day. The
key is leading an active life-style 365 days a year. When it comes
to good health and weight loss, exercise and diet are interrelated.
Exercising without maintaining a balanced diet is no more beneficial
than dieting while remaining inactive.
