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Exercises help you lose weight! Be active!

Exercises help you burn body fats and calories in various areas of your body. Certain routines can focus on one or more muscle groups.

You can work out through dancing, brisk walking, jogging, pilates, yoga, and so on. You can work out with skipping ropes, tubes, balls, mats, dumbbells and weights, treadmills, and other tools.

Be active everyday! If you are so busy, you better do or create your own anywhere exercises. We all have 24 hours a day, right? Make time for your health.

Surprisingly, you can work out regularly and still do not lose a single pound of weight nor a single inch from your waistline. How come? The answer is proper nutrition. You need to give yourself proper nutrition through a healthy diet.

You also need healthy villi and intestines for nutrient absorption.

Make sure that you hydrate yourself.

What do you burn when you exercise?

When you work out more intensely and in short duration, you burn more carbs as your main energy source. When you do it less intensely and in longer duration, you burn more body fats as your primary energy source.

This does not mean that you only do less intense routines because you want to burn more excess body fats. Remember that you also want to build muscles to burn fats.

Exercising is very good for muscle toning, bone health, and heart health. This is also good for improving blood circulation. Since every part of your body needs blood, exercising is essential for overall health.

Info bits: According to the Public Health Agency of Canada, regular physical activity can reduce the risk of colon cancer, non-insulin-dependent diabetes, and coronary heart disease by as much as 50%.

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Burn more fats and calories after the exercise!

Your primary fuel source is carbohydrates, which your body turns to glucose. If you do not eat much carbs and use up much of your glucose during your work-out, you then use body fats as fuel source. And you continue to burn fats while resting and sleeping.

You now have more reasons for eating protein after your work-out.

If you feel hungry after your work-out, you feel fuller by eating protein. Your hunger interval is also longer than when you eat carbs or fats.
You have better or faster muscle recovery especially after a cardio work-out.
Eating protein brings you away from eating excess carbs. And your body continues to burn your body fats.

How much physical activity do adults need?

According to the US Centers for Disease Control and Prevention, you need to do aerobic and muscle-strengthening activities every week.

In aerobic or "cardio" activities, you breathe harder and your heart beats faster. You can do moderate-, vigorous-, or mixed intensity each week. A rule of thumb is that 1 minute of vigorous-intensity activity is about the same as 2 minutes of moderate-intensity activity. Do them for at least 10 minutes at a time.

Moderate-intensity aerobic activity:

means you are working hard enough to raise your heart rate and break a sweat
at least two hours and 30 minutes (150 minutes) per week (pure moderate-intensity work-out)
examples: brisk walking, doing water aerobics, riding a bike on level ground or with few hills, playing doubles tennis, and pushing a lawn mower.

Vigorous-intensity aerobic activity:

means you are breathing hard and fast, and your heart rate has gone up quite a bit.
at least 1 hour and 15 minutes (75 minutes) per week (pure vigorous-intensity work-out)
examples: jogging, running, swimming laps, riding a bike fast or on hills, playing singles tennis, playing basketball.

You also need muscle-strengthening activities on two or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

Some examples are lifting weights, working with resistance bands, working out using your body weight for resistance, heavy gardening, and yoga.

What level is your work-out?

Use the talk-and-sing test to assess the level of your work-out.

Light intensity – You can still talk and sing normally.

Moderate intensity – You can still talk normally, but you cannot sing or would gasp for air when singing.

Vigorous intensity – You cannot talk or sing a few words without pausing for a breath.

Whatever it is you are doing, keep your safety and health in mind first.

When you reach your ideal weight, stick to a healthy diet, regularly exercise, and have a healthy lifestyle for the rest of your life.

Other benefits

Other than burning fats and losing weight, you really gain much more when you exercise.

It improves movement of waste through your intestines. This lessens exposure of your intestines to carcinogens and other toxins. This reduces your risk of colon cancer and other intestinal problems.

It promotes your insulin efficiency. You reduce your risk of diabetes and related complications.

It boosts your immune system.

It helps increase your good cholesterol or high-density lipoproteins (HDL). This reduces your risk of heart diseases, stroke, and related complications.

Return from Exercises to Healthy Diet.

SBI!