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Benefits of Exercise & Best Exercise for Weight Loss

Benefits of Exercise & Best Exercise for Weight Loss. Presentation by Scott Singleton, MS Exercise Science. Why should you Exercise?. Improve aerobic capacity & cardio-respiratory functions Lower blood pressure Reduce stress Improve appearance & self-confidence Increase energy level

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Benefits of Exercise & Best Exercise for Weight Loss

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  1. Benefits of Exercise & Best Exercise for Weight Loss • Presentation by Scott Singleton, MS Exercise Science

  2. Why should you Exercise? • Improve aerobic capacity & cardio-respiratory functions • Lower blood pressure • Reduce stress • Improve appearance & self-confidence • Increase energy level • Sleep better • Weight loss • Decrease risk for serious disease & shorter life span

  3. Why dieting alone is not enough! • Research by University of South Carolina indicates that maintaining or improving physical fitness is linked to decreased risk of death from heart disease and stroke • This study suggests that people need to be more active and not as concerned about weight loss • Increase the volume of exercise and focus on improvement of your physical fitness • Also…

  4. Dieting + Exercise for best results! • Dieting is a process that usually has a definite starting and ending time. • Most people can not stay on a diet forever! • When you stop dieting how will you prevent unwanted weight gain? • Studies show that people who lose weight, keep it off over an extended time with regular exercise. • Exercise can decrease weight gain and it can also help the weight loss process.

  5. What is the best type of exercise for weight loss? • Aerobic or dance class • Swimming • Biking • Walking or Running • Weight Training • Yoga • Golf • Tennis • Basketball • Hiking

  6. Calories burned per hour

  7. Weight Training is a good exercise.Why? • Normally, when a person diets they lose body weight fat but they will also burn lean body mass/muscle. • When you diet, your metabolism is adjusted and slows down due to the reduction in food intake • Your rate of calorie burn is lower with dieting • You can offset the effects of dieting with exercise • Physical activity speeds up your metabolism

  8. Make sure you strength train! • Lean body mass/muscle requires energy to function • Your muscles use food to produce energy • The goal is to prevent loss of muscle because you would not burn as much calories with a lower lean body mass % • Maintain or increase your lean body mass % with strength training to maximize your calorie burn. • Strength Train at least 2x per week

  9. Exercise - What’s better?Slow & Steady or Fast & Intense • Many people prefer to exercise at a slow or steady pace for a long period of time. • Using this method, your intensity is low, the duration of exercise is high (30-60min), and the amount of calories burned during exercise is high. • Some people exercise at a fast pace that is completed in a shorter amount of time • With this method, your intensity is very high, the time is low (5-30min), and calorie burn is lower than previous method.

  10. Do both with Interval Training • Interval training is exercise that includes short bursts of high intensity movement followed by a period of physical activity that is lower intensity • Example: 50% effort for 30 seconds, 85% effort for 30 seconds, back to 50% x 30/s • You can vary the time and amount of rest • Intervals can be effectively used when doing cardiovascular/aerobic exercise • Can shorten your workout time if you need a quick workout

  11. Interval training is very effective! • You get a workout that offers the benefits of both methods providing varying levels of intensity, calorie burn, and required time. • Research indicates that slow/steady provides more immediate calorie burn • Although, recent research has found that Interval Training is a valuable method for weight loss because it impacts your metabolism and provides a calorie burning effect hours after you have finished the workout • Thus, you can burn more calories and fat with Interval Training

  12. Exercise Guidelines • FITT = frequency, intensity, time, and type • Frequency – how many times • Intensity – exertion level can be based on % of heart rate max or perceived exertion • Time – length of your exercise session. Can be cumulative over multiple sessions per day • Type – any activity that enables you to elevate heart rate and perform work • Recommended: 5F x 30Ti @ Moderate I or 5F x 15Ti @ High I. Type does not matter.

  13. Final Thoughts about Exercise • Variety of exercise is good. Change it up. • Give it time to get results. • Make it challenging. It should not be easy. • Get a friend, co-worker, or your family to join you to make it more fun and to help provide motivation. • Choose activities or exercise programs that you like to do. Exercise can be enjoyable if you select the right things. It’s up to you!

  14. Additional Resources: • Sparkpeople.com • Zumba class, M & W, 5-6 pm • Fitness Walking, M, W, F, 11:30a – 12:30p. Join me and the students for a nice walk! • Merritt Fitness Center • Please contact me if you need assistance or have any questions: • Scott Singleton, ssingleton@mcdaniel.edu, or 410-857-2432

  15. Thanks for attending the presentation!

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