The best exercise for weight loss

Oct 26, 2015 | | Say something

Dr. Weil was asked many questions about health, but exercise for weight loss is one that appears frequently? -? And how effective it is

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Question: ” it is aerobic or strength exercise training better for weight loss or do you have to do both? I really want to lose weight, but I’m not sure about the exercise component. is there any research to answer this question? “

Response: glad to know you’re factoring exercise into your weight loss plan. Daily physical activity is essential, not only to help accelerate their loss, but for your overall health for the future. And you’re in luck. A (2015) Spain recently published study sheds light on previously unanswered question of what type of exercise is more effective.

Participants were randomly assigned to all of the three training programs with different exercises, or instructions to follow the recommendations of the American College of Sports Medicine (ACSM) for weekly physical activity. Participants in one group could choose an endurance activity like running, exercising on an elliptical machine or bike. Those in the other group did training exercises only force – shoulder presses, squats, barbell rows, bicep curls and bench presses. A third group took a combination of strength and endurance exercises.

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All participants in the three groups of exercise three times a week for 51 minutes at an intensity of 50 percent for two to five weeks of the study. During weeks six to 14, to increase their intensity to 60 percent and exercised for 50 minutes three times a week. For weeks 15 to 22, the time increased to 60 minutes while its intensity remained at 60 percent. It is advised to follow the recommendations of ACSM to exercise for 30 to 60 minutes most days of the week for a total of 200 to 300 minutes of moderate-intensity activity. The researchers also urges these participants to increase their daily activity in other ways, such as walking instead of driving, taking the stairs instead of the elevator and make other lifestyle changes that become more active.

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So what was the result?

What worked best? All above. The researchers reported that all participants, regardless of which of the four exercise plans that followed, lose significant amounts of weight; their body mass index (BMI) was reduced, like their waist circumferences and total body fat. All saw significant increases in lean body mass.

The Spanish results are interesting and show that regular exercise actually enhance weight loss efforts. fitness expert Dan Bornstein emphasizes the need for variety in your workouts. The more the intensity, duration and even the type of exercise you do (walking, running, biking, swimming, hiking) will be the most physically demanding each workout and the more calories are burned is varied. Moreover, the more the types of exercise you perform are varied, less likely they are to suffer repetitive stress injuries.

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If you are not used to exercise, I suggest you start working the work with a coach who can recommend exercises that will benefit more and teach you how to do them safely.

Useful Information:

The weight gain menopause is very common as a combination of estrogen dominance and increased cell layer of fat around the stomach, abdomen and thighs as a result of decrease ovarian estrogen production. Entering that help as one of the effects of progesterone is to balance the action of water retention of estrogens. As progesterone is a natural diuretic that helps balance is helping to reduce weight as excess water is expelled.

This article was originally published on bio-hormone-health, Read the original article here

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