I talk about exercise in most of my articles as I
believe it is one of the key factors to good health and long life. The list of potential effects of
exercise could take up most of my space but include improving cholesterol,
blood pressure, diabetes, polycystic ovarian syndrome, depression, sleep
apnoea, sleep, arthritis, immune health, and how you look and feel. Most people know they should exercise
but may be unsure about a few facts.
Here I will attempt to answer some of the more common questions about
exercise in relation to weight loss.
How much
do I need to do?
It has been found that doing at least 150 minutes of exercise in a week
will have the best results for weight loss. The duration is more important than the intensity.[i]
This is because the longer you exercise the more fat you will burn. The body stores carbohydrates in muscle
as glycogen. This muscle glycogen
is used for energy in the first 20-30 minutes of exercise. Between 30-50 minutes the body starts
to use fat for energy. At the
transition point is when many people start to feel tired. If you push through this feeling and do
50 minutes of moderate intensity exercise 3-4 times a week you will get the
best results.
When
should I exercise? Many people believe that
exercising in the morning is the best time to get the best results. Although this may bring slightly better
results, time of day is less important than just getting out there. The best
time is the time that fits into your schedule.
Should I
eat before I exercise? The best results can be achieved
with exercise on an empty stomach.
This will burn more fat, deposit more protein on the muscle and improve
insulin sensitivity. [ii] Not
everyone can exercise without eating first though. If you feel lightheaded during exercise make sure you eat
something first but just keep it small such as a piece of fruit.
Should I
eat after exercise? Yes! This is the most important
meal of the day. If you don’t eat then cortisol levels continue to rise leading
to muscle breakdown, immune suppression and insulin resistance. Your body also needs to replenish the
glycogen it used so that you can exercise next time. The best time to eat is within 30 minutes of exercising. [iii]
I’ve hit a
plateau. What do I do? As
a person loses weight they need less energy to move around so they burn fewer
calories. If you have hit this
point it means you need to step up your exercise. You need to either exercise longer or increase the
intensity. Trying a different form
of exercise can often be helpful too.
Many people are worried they may have gained weight over the holidays. If you indulged a bit more than usual kick up the exercise level to compensate. But remember that you don’t have to stop at every sausage sizzle you see. If you have any questions about exercise talk to your local naturopath. Make 2014 the year you get moving!
For those of you in the area, I will be practising in both Thirroul and Engadine starting in February. Check out my website for details: www.natactive.com.au
No comments:
Post a Comment