The Effects of Exercise

The only way to remove stored fat is to burn it off. Exercise increases caloric expenditure and the rate of expenditure is related to both intensity and duration of activity. As exercise/running becomes more intense, the duration of participation becomes limited. One may be able to expand 125 calories in one all out mile, but if you run at a comfortable pace for several miles you triple the caloric expenditure without becoming exhausted. This is why it is recommended one do moderate activity instead of high-intensity exercise for weight control.

The effect of exercise does not stop when the individual stops exercising. Often caloric expenditure remains elevated for 30 minutes after you stop. Vigorous long running will elevate body temperature and increases metabolism. When the individual stops, there is a long, slow period when caloric expenditure remains well above resting levels. This post exercise increase in energy expenditure is often neglected when considering the benefits of exercise.

Many think diet is better than exercise for controlling ones weight. It is easier to reduce caloric intake by not eating a piece of cake than it is to burn off the cake after you eat it (2 miles at 120 calories/mile).

“Is diet a better method of weight control?” Studies have clearly indicated the need for exercise in a program of weight control. Diet or caloric restriction can lead to the loss of weight but the loss is often only temporary or the individual goes back to old habits and gain the weight back. Exercise with dieting produced greater weight loss over a shorter time. It not only helps one lose weight but produces other benefits especially for the obese person.

Lose Weight With The All Day Activity Tracker!

Timex Ironman Triathlon Fitness Tracker - Blue

Currently, about 31%, or about 59 million people, are obese. Obese is defined as roughly 30 or more pounds over a healthy weight. Almost 65% are either obese or overweight, 10 to 30 pounds over a healthy weight. Being over weight or obese will increases ones chances of developing diabetes, heart disease, some types of cancer and a host of other health problems.

Americans often want to find an easy way to loosing weight.  Some get the gastrial-bypass surgery or stomach stapling.  This surgery shrinks your stomach resulting in the person eating less.  But to often the person falls back into old habits and gains the weight back (sometimes more than they lost).  Weight takes time to put on and to take it off.  The amount of food a person needs each day depends on the person’s energy needs.  These energy needs are directly related to periods of growth, age, and physical activity.  Simply put the more active person will require more calories (food).  If you intake 2,100 calories and you expend 2,000 calories over a moth you will gain 1 lbs.  Doesn’t sound like much but if this pattern continues over a year you will gain 12 lbs., and that is only if you eat 100 calories more a day.  What will happen if you eat 200 or 500 or 700 extra calories over a year?

Timex Ironman Triathlon Fitness Tracker - Black

The hard part about figuring out your caloric expenditure daily activity for 24 hours) and caloric intake (everything you eat or drink for 24 hours) is all the calculations.  Timex has made a new product to help figure your caloric expenditure and caloric intake out.  The Timex Ironman Fitness Tracker is an all day activity tracker provides fitness information including steps, distance, pace and calories burned.  It can track your activities all day giving you your caloric expenditure.  Believe it or not you burn calories even when you are sleeping so make sure you where it to bed.  The training log stores workouts by date, with best lap, average lap, distance and pace per lap and total time working out.  The activity information is wirelessly transmitted from the transmitter to the watch.  With all this information you will know daily if you are eating too much or not enough.

Timex Ironman Triathlon Fitness Tracker - Pink

In conclusion there is no easy way to lose weight.   It takes time, patience, someone that is committed to loosing the weight and a lot of hard work. You did not gain the weight over night and likewise you will not take it off overnight.  Don’t worry you are not the only person trying to loose weight