Calories Out (Exercise)

Exercise contributes to the "Calories Out" portion of the basic weight management equation. Including both aerobic exercise and strength training is very important for a good weight loss program. Read below to learn how each of them contribute to weight loss.

Aerobic Exercise:

During aerobic exercise (and for a short time thereafter) your body increases the number of calories it burns due to increase energy expenditure. This temporary increase in calorie burn allows you to increase the "Calorie Out" portion of the basic weight management equation. For more information on aerobic exercise click here.

Recommendation:
The standard recommendation is to do 30 minutes of moderate intensity aerobic exercise, five days a week, or 20 minutes of vigorously intense aerobic exercise, three days a week. However, to lose or maintain weight loss it may be necessary to engage in 60-90 minutes of physical activity on most days of the week.

Strength Training:

Strength training increases lean body mass (muscle) which results in a higher metabolic rate. This happens because through strength training you are changing your body's composition to include more lean muscle which burns calories more effeciently than fat. Your body can then burn more calories naturally even when you are not exercising. This will increase the "Calorie Out" portion of the basic weight management equation on a more permanent basis. For more information on strength training and how to build a strength training plan click here.

Recommendation:
The basic guideline is to do at least 1 set with 8-12 repetitions of 8-10 different strength training exercises, twice a week. You may increase these numbers to meet your personal fitness goals but be sure to let your muscles rest 48 hours before working the same muscle group again.