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Losing weight is consuming more calories during the day. It is known that
this can be achieved by eating well and exercising, but not widely
understood what kind of exercise is best suited to consuming more calories
during the day.
The two main programs to discuss the exercise is aerobic or cardio exercise
and resistance exercise or muscle strengthening. Each of the two programs
work the body differently, so you should be examined individually to
determine what program is best for promoting weight loss. An aerobic
exercise program usually consists of forms of exercise activates the
cardiovascular system and a frequency of 3-6 days a week. Running then
exercise at least 30 minutes with a moderate intensity calorie loss can be
easily reached and 300 calories per workout. More challenging and difficult
types of aerobic exercise at high intensities can consume up to 500 calories
in a period of 30 minutes training.
Now let us compare an aerobic workout and a form of strength training
workout of equal length. With the strength training workout will consume
about half the calories than aerobic workout. The main reason for this is
that during the aerobic training heart and muscles are in continuous
operation for a period of 30 minutes. In a strength training workout after
the rest between sets and between different muscle group exercise, actual
exercise time in a 30 minute exercise program is only 10 minutes.
So this means that the aerobic workout gives greater caloric expenditure
than a workout with resistance equal duration. Of course there are other
factors to be considered, which affect the caloric expenditure during the
day as the exercise is completed. The resting metabolic rate is a term used
often but not always understood. The basic metabolic rate is the minimum
number of calories or energy required to fuel the vital functions including
breathing, blood circulation and functions of the mind. When we practice the
basic metabolic rate increases due to chemical and hormonal changes and it
remains for some time after the exercise.
After a program of aerobic training in the basic metabolic rate remains high
for about 2-3 hours, but the basic metabolic rate has been reported that at
high rates for 10 to 15 hours after a workout with resistance. After
training with resistance for some time, the daily basic metabolic rate may
increase as this built more muscle. Muscle is more metabolically active than
fat, so people with more developed muscle mass usually have a higher
metabolic rate. The rate of metabolic rate of women is 5-10% lower than the
percentage of men the same size, body shape because of the genetic
requirements of women having less muscle tissue.
Apparently, while an aerobic exercise program directly provides more loss of
heat, a workout program to provide resistance caloric expenditure of the
same size, but spaced over a longer period. So the most common answer to the
question "Which program is best for weight loss?" The answer is simple:
follow a program that includes a combination of aerobic exercise and
resistance exercise. This combination will produce the best long-term and
short-term benefits of exercise.
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