Lose Weight - How Much Exercise Is Enough
July 24th, 2009. Published under Weight Loss. No Comments.
You want to lose weight and include an exercise program but are unsure how much you need to exercise. This is very common and very confusing. In this report, we will break down the amount of exercise needed to lose a certain amount of weight.
First, if you do not have access to a gym or exercise equipment, you can still get enough exercise to be beneficial for your weight loss efforts. Let’s take a look at the amount of exercise needed to lose weight.
For example, a person weighing 120 pounds will use 7.4 calories per minute doing aerobic exercise, whereas a person weighing 180 pounds would burn 11.1 calories per minute. If a person weighing 120 pounds did aerobics for 30 minutes, we would take 7.4 calories per minute and multiply it times 30 minutes so he or she would use 222 calories (30 min. x 7.4 cpm = 222 calories). The 180 pound person would burn 11.1 calories per minute times 30 minutes or 333 calories (30 min. x 11.1 cpm = 333 calories).
Let’s take another example of someone walking for 30 minutes. A person weighing 120 pounds would burn 6.5 calories per minute and a person weighing 180 pounds would burn 9.7 calories per minute. The 120-pound person would burn 195 calories (30 min. x 6.5 cpm = 195 calories) and the 180-pound person would burn 291 calories (30 min. x 9.7 cpm = 291 calories).
You see by the example above that walking at a pace short of breathing hard or gasping, burns almost as many calories as aerobic exercise. Walking is a very effective type of exercise and burns more calories than downhill skiing, cycling, tennis, skating, hiking, golf or bowling. The nicest thing is there is no equipment required.
Getting some form of exercise whether it is a form of sports, aerobics or walking is crucial to any weight loss effort. It might be hard to get started at first, but after a while you will look forward to your exercise routines. It is nice if you have an Ipod or some form of music to exercise with as it will help you relax and will make the time go by much faster.
At first, what seems like a miserable chore will turn into a time to think and focus on your weight loss goals. As the weight starts to disappear, people will start to notice and comment on the amount of weight loss and the exercise efforts will then be worth it all.
Take it slow and be persistent working up to your exercise goal. You do not have to walk 3 miles the first day. Start out with a 1/4 or 1/2 mile walk and work up to a 3-mile goal. Start out walking for 15 minutes, no faster than you can walk and carry on a conversation.
After 1-2 weeks, try to work up to walking 45-60 minutes per day fast enough to be short of breathing hard. There are many other types of exercises that would be beneficial to a weight loss regimen.
This is just a few tips to help you lose weight and keep it off naturally. You can learn more and get a free chapter from “Losing Weight Nature’s Way”. Get your free information at http://losingweightnaturesway.kteweb.com