The value of exercise
Filed under: Aerobic, Equipments, Gym, Muscle, Physical, Trainer — arlene @ 1:05 pm
When was the last time you had a good 30-45 minute walk? How many times have you opted to take the car or jumped on a bus to cover a distance that you are quite capable of walking in 20 minutes?
Okay, it’s the time factor – the world we live in moves at such a fast pace that we always seem to be chasing our tails. But exercise is vital. You might eat the healthiest diet in the world, take nutritional supplements, avoid alcohol and lay off the cigarettes, but your overall health will not be complete without physical activity.
The basic fact remains that in order to lose weight, less energy should be taken in than is expended. Even someone with a sluggish basal metabolic rate (BMR) – the rate at which we use up energy – can increase it by engaging in regular physical activity.
Exercise more, eat more
The trouble is that many of us view exercise as a chore. We dread it – even hate it. Time to change all that, because to lose fat you must partake in sustained, regular exercise.
The benefit of exercising is that as you lose fat and start to build muscle, you actually burn calories more effectively. Which brings us to the real bonus of all this physical exertion: the more you exercise, the more you can eat. The key factor in this equation is good old oxygen. The more oxygen your muscles is supplied with via the red blood cells, the more effectively they perform their calorie-burning role. A diet that is high in carbohydrates and fats will cause the red blood cells to clump together, slowing down the supply of oxygen and consequently making you function less efficiently.
Metabolism Q&A
Q. What is metabolism?
A. Metabolism is the rate at which your body burns energy. It varies from person to person — you may have a faster or slower metabolism than is normal for a person of your size and weight.
Q. What is basal metabolic rate (BMR)?
A. It is the rate at which you use up energy when you are sleeping or resting.
Q. What is the average person’s BMR?
A. As a rough guide, the average BMR is about half a calorie per pound of body weight, per hour. So if you weigh 1401b (63kg), you will use up approximately 70 calories an hour, or 1,680 calories per day if you are doing absolutely nothing.
Q. What makes someone’s BMR naturally higher than average?
A. The more you weigh, the higher your BMR will be, but it drops by about 2 per cent per decade, after the age of 20. People whose bodies contain a higher proportion of muscle to fat tend to have a higher BMR than those with lower muscle mass.
Q. Does a high BMR mean it is easier to lose weight?
A. All things being equal, the more energy you need to tick over, the more food you can eat without gaining weight. From that perspective, a high BMR should make it easier to lose weight.
Q. Does your BMR decrease when you start to follow a low-calorie diet?
A. Yes, because in response to fewer calories, your body lowers its BMR, thinking there is a famine. It literally slows down to conserve energy. This is why so many people hit a ‘plateau’ during dieting.
Q. Can a low BMR cause obesity?
A. Except in cases of rare metabolic illness, it not possible to blame obesity on your metabolism.
