Exercise Guide for Weight Loss

Physical activity is an important part of any weight loss program or to maintain an ideal weight. When you are active, your body uses more energy (calories). And when you exercise to burn calories more than you consume, then you can lose weight.

Because thousand 500 calories equals about 1 pound (0.45 kg) of fat, you need to burn the same calories to lose one pound. So if you cut 500 calories from your diet each day, you would lose about 1 kilo a week (500 calories x 7 days = 3,500 cal.).

While it is true that diet may allow you to lose weight better than physical activity, exercise has the advantage that not only helps you lose weight, but also prevents gain weight again and keep your weight ideal.

Therefore, according to Mayo Clinic, weight loss should set a target of at least 30 minutes of physical activity every day. And to help better establish a program, this chart shows the estimated number of calories burned for an hour with different categories of exercises:

According to the Department of Health and Human Services (US), healthy adults is recommended to establish an exercise program as follows:

Aerobic Exercise: At least 150 minutes per week of moderate aerobic or 75 minutes a week of vigorous activity. Each 10-minute session.

However, for greater efficiency to lose weight or maintain weight loss, can require up to 300 minutes per week of moderate physical activity. You can do a combination of exercises of low and high impact.

Strength Training: Make or resistance strength training at least twice a week. No specific amount of time for each session, so it is recommended to follow the guidelines of each discipline.

Remember that losing weight and specific calorie burn varies depending on the exercise, the intensity level and your own characteristics. Also, it is best to combine, oriented way with a diet that fits your needs.

Follow us @ Salud180 and Salud180 on Facebook

Want more information on your interest? Register with us.