Benefits to Exercise: Weight Loss
November 23, 2009 by Joe Gigantino
“No matter who you are, no matter what you do, you absolutely, positively do have the power to change.” ~Bill Phillips
In continuation of the benefits to exercise series, this week we’re talking about exercise as part of effectively losing weight. I’m not here to advocate that exercise alone should make up your weight loss program. Since your weight is determined by the number of calories you eat each day minus what your body uses, your diet and nutrition must work in conjunction with your exercise program in order to maintain a healthy weight or lose unwanted weight.
Everything you eat contains calories and everything you do burns up those calories – even sleeping, eating and digesting food. Outside of those normal body functions, any physical activity added to the mix burns extra calories. The key being to balance the number of calories expended through exercise and physical activity with the calories you put in your body. Sounds like simple math to create the best way to lose weight, right?
However, we live in a “want it now” society, so many people want a desired outcome, but heaven forbid they have to exert any effort in order to obtain it! There is no magic quick weight loss pill – no matter what those late night infomercials tell you. I’ve said it before – you need to MOVE and get off of your bootie on a consistent basis, combined with healthy eating in order to achieve the most efficient and healthy weight. When you’re active, your body uses energy (calories) to work, helping to burn the calories you take in with everything that goes in your mouth.
Last week we talked about the importance of aerobic exercise in order to maintain a healthy cardiovascular system. The chart below from Mayo Clinic shows the estimated number of calories burned while performing a variety of exercises for one hour. Obviously this may vary depending on the exercise, intensity and the individual’s fitness level, but it’s a good source for deciding which combination of exercises or activities may create the best weight loss program for you.
| Activity (one-hour duration) | Weight of person and calories burned | ||
| 160 pounds (73 kilograms) | 200 pounds (91 kilograms) | 240 pounds (109 kilograms) | |
| Aerobics, high impact | 511 | 637 | 763 |
| Aerobics, low impact | 365 | 455 | 545 |
| Aerobics, water | 292 | 364 | 436 |
| Backpacking | 511 | 637 | 763 |
| Basketball game | 584 | 728 | 872 |
| Bicycling, < 10 mph, leisure | 292 | 364 | 436 |
| Bowling | 219 | 273 | 327 |
| Canoeing | 256 | 319 | 382 |
| Dancing, ballroom | 219 | 273 | 327 |
| Football, touch, flag, general | 584 | 728 | 872 |
| Golfing, carrying clubs | 329 | 410 | 491 |
| Hiking | 438 | 546 | 654 |
| Ice skating | 511 | 637 | 763 |
| Jogging, 5 mph | 584 | 728 | 872 |
| Racquetball, casual, general | 511 | 637 | 763 |
| Rollerblading | 913 | 1,138 | 1,363 |
| Rope jumping | 730 | 910 | 1,090 |
| Rowing, stationary | 511 | 637 | 763 |
| Running, 8 mph | 986 | 1,229 | 1,472 |
| Skiing, cross-country | 511 | 637 | 763 |
| Skiing, downhill | 365 | 455 | 545 |
| Skiing, water | 438 | 546 | 654 |
| Softball or baseball | 365 | 455 | 545 |
| Stair treadmill | 657 | 819 | 981 |
| Swimming, laps | 511 | 637 | 763 |
| Tae kwon do | 730 | 910 | 1,090 |
| Tai chi | 292 | 364 | 436 |
| Tennis, singles | 584 | 728 | 872 |
| Volleyball | 292 | 364 | 436 |
| Walking, 2 mph | 183 | 228 | 273 |
| Walking, 3.5 mph | 277 | 346 | 414 |
| Weightlifting, free weight, Nautilus or universal type | 219 | 273 | 327 |
Try to keep in mind this week while you’re surrounding yourself with huge spreads of food that in order to burn those unnecessary calories you may be indulging in, you’ll have to MOVE in order to keep the weight loss equation in check.
I would also like to wish everyone a Happy Thanksgiving and extend my gratitude to my family and friends, staff members and those who work out at any of my clubs. This may have been a tougher year than most for many; however, there is still so much to be thankful for. Thank you all for being a part of my social media family as we offer support and encouragement to each other while on this continual journey called “wellness.”
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There is no better time than the present to learn how to make good food choices. Make the right food choices and start on a cardio workout plan, you can lose those unwanted pounds. This is the toughest time of the year for people who struggle with weight loss, all the holiday parties and family gatherings, but if you will try to make better food choices and at the least start walking every day, you can get through the holidays without gaining those extra pounds.
Happy Thanksgiving
Great info thanks!