An exercise program is the foundation behind any commitment to improve one’s health. According to the Association, a 200-pound individual who consumes the same amount of calories but walks briskly each day for 1-2 miles will lose approximately 14 pounds per year.
Realistically, the calories an individual burns while walking his/her 1-2 miles is probably negated with the refreshing glass of Gatorade consumed upon the completion of the walk. However, the commitment this individual made to drag his/her body out of the warm bed at sunrise to subject oneself to pain, will set a positive atmosphere for the entire day. First, this individual’s metabolism will be in relative shock racing to keep up with an energy expenditure that is usually not reached until way in the late afternoon if reached at all. Secondly, this individual is now developing a sense of self-worth and devotion towards his/her goals. Donuts, sitting in the lobby at work, no longer represent the same temptation nor will second helpings or late-night deserts. Thought processes, such as, “Why should I negate all my early morning workouts by consuming these unhealthy, fattening foods?” begin to dictate actions in a positive manner.
Unfortunately, dropout rates from all fitness programs is excessive, statistics indicate that only 20 percent of those individuals that begin an exercise continue to exercise for one year. Exercise programs should be tailored to an individual interests and considerations. For example, ex-basketball players should research where there are pick up games are being played, if golf is your passion, briskly walk the course instead of riding in the cart, ex-swimmers find a masters program that meets at lunch, house-wives start a walking social group, basketball players set up a couple evening games a week, etc. Goals for physical activity should involve a minimum of 20 to 30 minutes 4-5 times per week. Individuals should strive to reach a heart rate that is 60-80 percent of their maximum rate (estimated maximum heart rate can be calculated by using the standard 220 minus an individual’s current age).
Individuals, who are creative in developing an exercise agenda, combining physically challenging events in a social atmosphere, are more likely to sustain their efforts over the long term. Research indicates that individuals who include physical activity in their weight loss programs are more likely to succeed in keeping the weight off.
In addition to promoting weight control, exercise as the following positive effects:
- Maintains muscle mass, bones, joints and balance
- Increases HDL levels (HDL cholesterol helps return cholesterol to the liver, keepingit from building up in the blood vessels. Studies have shown that high HDL is protective.)
- Reduces individual’s risk of cardiovascular disease
- Helps to control blood pressure
- Decreases the incidence of diabetes
- Promoting an overall sense of well-being
- Reduces susceptibility to depression and anxiety.
Woman and inactive men generally need to consume approximately 2,000 calories to maintain there current weight; men and very active women need to consume approximately 2,500 calories to maintain there current weight.
To lose one pound an individual must burn off, 3500 calories; therefore, consuming 300-500 less calories per day (7 x 500 =3500 per wk.) will result in a weight reduction of approximately one pound per week which is a healthy and realistic goal.
Individuals should also include some type of prescription slimming pill in their slimming diet plan. Today, there are several safe prescription medications that can curb an individual’s appetite and even block a significant amount of fat calories in the diet from being absorbed into your system.