Calorie and Energy Expenditure
Best Exercise to Lose Weight
Best Fitness Training for Weight Control
Generally speaking, aerobic training offers more immediate weight loss benefits than anaerobic exercise, although strength (resistance) training also plays a valuable role in normalizing weight levels. On balance, the best weight loss exercise program combines both cardio-aerobic and strength-training.
How We Burn Body Fat and Lose Weight
To begin with, (about the first two minutes of exercise), the body cannot get enough oxygen to supply the heart and muscles which need to work faster than normal. So the muscles are forced to rely upon non-oxygen sources of energy (anaerobic) located inside the muscle itself. If you exercise continuously for longer than about 2 minutes, your muscles are powered by more glycogen (stored blood-glucose) which comes via the bloodstream from the liver. After about 20 minutes of continuous exercise, the body's stores of glycogen become exhausted, and the body starts using stored body fat for fuel to power the muscles. This process of fat metabolism occurs in the presence of oxygen. This is how sustained aerobic exercise helps to burn fat and thus causes weight loss.
Aerobic Exercise Helps to Reduce Weight
As stated, aerobic activity is probably the best type of exercise for weight loss. Any continuous aerobic exercise, sustained for longer than 20 minutes at the correct heart-rate, will burn body fat and help you to lose weight.
Strength-Training Exercise Helps Weight Loss, Too
But aerobic training and instant calorie-expenditure is only part of the picture. Effective weight loss over the long-term requires you to raise your resting metabolic rate (how fast you burn calories while at rest) so that you can continue to burn extra calories when your workout is over. Although aerobic exercise raises metabolism, strength-training is also very important for this. So the best weight loss exercise program alternates aerobic training with resistance training.
How Exercise and Metabolic Rate Affect Weight Control
Muscle tissue is more metabolically active than fat tissue: meaning, it requires more calories to sustain it. So, in simple terms, the more muscle you have, the higher your basic metabolic rate and the more calories you burn while at rest. That's why strength-training or weight-training exercise (the type that builds muscle) is so useful for weight loss, especially in the long term as we get older.
Back to Calorie-Burning Exercise
Dietary Calories In Types of Foods
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