subject: Exercise And Long Term Weight - Control Program [print this page] Exercise And Long Term Weight - Control Program
Exercise is an important part of a successful long term weight - control program. It increases resting on metabolic rate, maintains lean body mass, and increases energy expenditure. It also allows the consumption of enough calories to supply the body with adequate nutrients as well as energy. Caloric restriction alone can lead to malnourishment because the low - calorie diet may not contain sufficient vitamins and minerals, and chronic caloric restriction max eventually has serious health consequences. Dieting by itself reduces lean body mass and decreases resting metabolic rate, sometimes by as much as 30%. During the initial stages of a starvation diet, 40% of the weight loss may be from lean mass. Most studies have shown that after one year, most weight lost through dieting alone is regained, and the dieter may become involved in a futile cycle of dieting and regained weightthen to be successful, long - term weight - control programs should include exercise. Exercise spares lean mass and increases resting metabolic rate during caloric restriction. Exercise also increases the thermo response to food (i.e., digesting and processing food increases metabolic rate). In addition, exercise exerts an independent effect on reducing the risk of coronary artery disease.
A single session of exercise causes little fat loss. However, regular training can make a substantial difference in the weight - control program. The expenditure of 300 calories during exercise, three or four times a week, can result in a less of 13 to 23 pounds of fat a year, provided the caloric intake remains the same. That may not seem like much weight to a crash dieter. However, the weight loss consists largely of fat and is not a combination of water, lean tissue, and fat which is what is commonly lost on most fat diets. Although dieting is drudgery, exercise is an enjoyable way to expend calories
As fitness improves, exercise has a more potent effect on caloric utilization. A change in maximal oxygen consumption from 3 liters per minute to 3.5 liters per minute increases the ability to use calories by almost 20%. Exercise for weight control should center on long - term endurance activity for a minimum of 20 minutes.
Weight training has been suggested as an important component in a long - term weight - management program. Programs stressing caloric restriction cause decreases in lean body mass, negative nitrogen balance (i.e., body loses protein), and diminished muscle strength. Including weight training in the weight - reduction program helps spare lean body mass and maintain nitrogen balance. Also, improvements in strength between 17% and 22% have been reported in subjects who weight - trained during caloric restriction. Lean mass is the most important determinant of resting metabolic rate. Weight training increases or maintains lean mass in people on low -calorie diets.
Like endurance exercise, weight training has no effect on regional fat deposition (i.e., spot reducing is ineffective). Although the improved muscle tone that results from training usually makes a particular area of the body look better, the subcutaneous adipose layer that lies over the muscles is unaffected.
