A Twist On Exercise
Lately, we’ve been hearing a lot about low fat food products. Funny thing is, despite eating lower fat, we’re not getting any smaller.
Fact: whether low fat or high fat calories . . . when you add excesses up, weight gain occurs.
Food is essential to life. We need it for survival. But if you’re apt to choose too much, there’s only one way to balance things out. Exercise. Whether a regular exerciser or new to fitness, this article is for you.
The best exercise
What is the best exercise to lose fat? The one you enjoy and will do most often. Contrary to popular belief, a slower-paced type of exercise does not burn more fat than a faster-paced exercise. For example, you will burn the same amount of fat whether you power walk or run for 30 minutes; however, the runner will burn a greater number of total calories, achieving weight loss goals sooner. Bottom line: it’s the total calories expended that’s important, not how you do it.
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Equally important in the war on fat is strength training. Although not commonly promoted to burn fat, resistance training will help to build and maintain muscle mass. Muscle tissue revs up your metabolism, enhancing your fat-burning machinery. For overall best results? Combine activity that boosts your heart rate with activity that strengthens your major muscles as often as you can.
Food is fuel
Do I need more protein or carbohydrates? This is a question new exercisers often ask. Most adults get enough protein with a balanced diet. The best rule of thumb is to aim for 2-3 daily servings of meat and alternatives, each serving the size of a deck of cards. As for carbohydrates, whether in training or not, all adults would benefit from choosing fibre-rich staples (vegetables and fruits, whole grain breads, cereals, pastas, rice). Ideally, an athlete’s plate would be filled with 2/3 carbohydrates and 1/3 protein foods . . . a naturally lower fat, higher fibre eating plan.
Magic pills and potions will not burn fat. Only active muscles can mobilize fat from fat cells. Anything you do in the name of fat burning has to be permanent. Ask yourself while you’re on your daily walk: Will I take this pill for the rest of my life? If the answer is no, save your money and keep those muscles moving.
Think about thirst
Thirst – a beautiful sensation for exercisers. However, you will voluntarily replace only 2/3 of your sweat losses through your thirst mechanism. Even low grade dehydration will compromise your ability to exercise well. To keep your body fluid concentrations balanced, you need to drink for thirst, plus more. That includes before, during and after exercising.
Plain water is all you need if exercising with effort less than an hour. If you’re exercising for well over an hour with high intensity and sweating quite a bit, you would benefit from some fuel as well. This may include some juice, fruit, commercial sports drink or gel …whatever your body is comfortable digesting. No matter the distance, always bring your body back to water balance first.
“No pain, no gain”
Thank heavens we’re hearing this less and less. Common sense prevails: if it hurts, stop doing it. Where there is pain, there is no gain. Pain puts a quick end to new exercise regimes. If you’re hurting, stop and figure out why. Tired muscles need time to rest. Injured muscles need time to heal. Perhaps your exercise program needs fine tuning? In any case, health promoters want you to succeed; all you need to do is ask. And before you begin any exercise program, please see your health care professional.
Exercise has its advantages, no matter your age. Physical activity is a great role model for children, it promotes family fun, it curbs your appetite and keeps your weight in check. Exercise helps you to cope with daily stresses by providing a positive mental well-being. Most of all, exercise is not about restrictions; it emphasizes what you can do . . . and what you enjoy most. See you out there!
