|
To answer this we first need to ask another "what is your goal?", or more
specifically, "how much weight do you want to lose and by when?"
Once we
have the answer to the second question, we can simply calculate how much
exercise is needed based on an understanding of how much energy different exercises burn per minute.
Here's an example of how we do
this assuming that our goal is to lose 10 kilos in 20 weeks, or ½ a kilo per
week:
The amount of exercise needed to lose
½ kilo of body fat per week
It has been estimated that ½ kilo
(1 pound) of body fat equals around 16,000 kilojoules (or around 4,000
calories). So to lose ½ kilogram of body fat each week through exercise, we need
to burn off approximately 2,500 kilojoules (600 calories) extra each day. So
based on this figure, the answer to how much exercise is easy: that amount of
exercise which burns an extra 2,500 kilojoules (kJ) per day, or 16,000kJ per
week. You can use the energy chart provided on this website as a guide, to
learn about number of calories burned in 15, 30, 45 and 60 min of various cardio exercises.
As peoples lives are so different, weight loss can't
realistically be reduced to a simple equation like it has been above.
There are other variables to be
considered in the amount of exercise for weight loss equation that weren't
adequately catered for in the above example.
For example, none of these factors were
taken into consideration:
-
Our individual weight loss goals-
Because each of us has different goals, the amount of exercise which is
right for each of us will be different. About five hours of weekly
exercise may bring the biggest weight loss for obese adults who are also
watching their intake of fat and calories. Also, The Institute of
Medicine released a report in 2003 claiming that a full hour of exercise
each day is what it takes to manage our weight; for years
-
Our individual levels of motivation -
What, and more importantly, how strong our motivation levels are will
help to determine how much of the exercise we know we need to do we
actually will do.
-
Our individual fitness levels - How fit
we are today determines to a great extent the amount of exercise we can
realistically do and just as importantly, at what level of intensity.
-
Our individual energy levels- Like our
fitness level, our energy levels will help determine how much exercise
we can cope with each day. Ironically, the more we exercise the more
energy our bodies will have available to exercise.
-
Our time availabilities- If we can and
would like to exercise for an hour or two each day but don't physically
have the time available, we might need to get a little smarter (such as
including the family in our exercise , exercising before the family
wakes up in the morning, during our lunch-break, or after the kids have
gone to bed), exercise more efficiently (for example jogging instead of
walking) or reevaluate and set new priorities.
-
Our priorities in life- The reality is
that nothing is as important as our health and wellbeing, because with
these in place we can literally do anything. Tell your family and
friends that exercise is a top priority and make them aware of all
committed time slots. Ask them not to derail you with conflicting
invitations or demands.
-
Our preferred exercise program- For
the best possible long-term benefit, a program that includes aerobic
type exercises (like walking, jogging, bicycling, swimming, martial
arts, etc) and strength training exercise (like weight training,
isometric exercise, resistance band exercise, circuit training, etc)
works best because the aerobic workouts burn the maximum amount of
calories during the workout and the strength training increases our
resting metabolic rate (or the amount of energy our body burns at rest
and during everyday activities).
-
Our commitment to exercise progression-
Exercise progression is important for weight loss because: As we lose
weight, we burn less energy doing the same exercise - because we are
physically carrying less weight around. The fitter we become, the more
efficient our bodies become and the less energy they use to do the same
volume of exercise.
-
Our attitude towards exercise-
Remember, doing something is better than nothing and it is far easier
and more likely that we will progress from doing a little bit of
exercise to a little bit more, than it is from doing nothing to doing a
whole lot!
-
How consistently we exercise- Within
the constraints of life's natural daily, weekly, and monthly cycles, we
need to be as consistent as possible for the best long-term affects.
-
Our general physical abilities- When it
comes to exercise, some of us have physical disabilities that prevent us
from doing some forms of activity.
-
The law of averages - The law of
averages suggests that if we need to average 60 minutes of exercise
everyday (for example), we should perhaps do 70 or 80 minutes per day
knowing full well that it is unrealistic for any of us to be able to
exercise every single day.
-
How many kilojoules or calories less we are
prepared to eat each week - To understand how much energy your body
needs to maintain its current weight, please visit our BMR Calculator.
It's important to remember that for
every one of us, all of these factors are subject to change from day to
day, week to week, month to month and year to year.
To be a successful "loser" it comes
down to calories: spending more and eating less. It’s a combination of
these factors that will result in a significant enough calorie deficit to
lead to the kind of success you want.
|
