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It is important before starting any new eating program to check with your doctor regarding increases or decreases in certain food intakes and food sources.   Remember: Consult your health care professional before starting an exercise program.

Why exercise helps you lose weight?

For some time now there has been a claimed link between diet and exercising for people who want to lose weight. They can be said to be two main factors that impact on a person’s health over their lifetime. Various studies over the years have shown that a balanced diet and regular exercise reduce the risk of an individual developing a sickness such as cancer or heart disease. It is claimed that a well balanced diet and regular exercise schedule can reduce the risk of some cancers by up to 80 percent. For more information on the results of such studies and testing you can refer to the World Cancer Research Fund website: http://www.wcrf.org/

As a more sedentary lifestyle appears to have a larger section of the population under its definition – from having to work at computers all day and then get home to watch TV and partake in little or no exercise each day – it can be said that large sections of the population are unfit and overweight in their body categories. Being less active and not maintaining a proper balanced diet is one of the main factors contributing to the rise in obesity levels seen throughout the world at an increasing rate.

Your body mass index is an important figure in determining your general state of health and fitness. Having a body mass index that is too high means that you are generally classified as overweight and one that is too low could mean that you are underweight, or undernourished.

Having a body mass index between the range of 21 and 23 is the normal range for the median population.

Having an exercise schedule that sees you exercise for 30min a day, and eat a healthy balanced diet of food groups will ensure that it is easier to maintain an ideal Body Mass Index.

The South Beach Diet has been shown to help maintain a person’s weight as well as be able to help them reduce and lose weight that has been hard for them to do in the past. What has been show to help is that regular physical exercise increases the body’s metabolic rate. This increase aids in burning off blood sugar (glucose) more rapidly than if a person remains inactive. When the body then utilizes the fuel it has consumed there is less chance of the addition to body weight due to excess calorie intake. Most cardiovascular exercise will be beneficial to increasing the body’s metabolic rate.

When undertaking exercise for the best result to increase metabolic rate and achieve positive returns for the effort extended it is advisable to train at a level that is between 60 and 80% of your maximum heart rate. According to the page on “How to Calculate Your Target Heart Rate”, found on http://www.wikihow.com/Calculate-Your-Target-Heart-Rate the following is said of what to do to find this value for your training.

“You maximize the benefits of cardiovascular activity when you exercise in the zone of your target heart rate (THR). In general terms, your THR is 60-80% of your maximum heart rate. The Karvonen Method of calculating THR is one of the most effective methods of determining target heart rate because it takes into account resting heart rate. Here's how to find your THR.

1. Find your resting heart rate as soon as you wake up. You can do this by counting your pulse for one minute while still in bed. You may average your heart rate over three mornings to obtain your average resting heart rate (RHR). Add the three readings together, and divide that number by three to get the RHR. For example,
(76 + 80 + 78) / 3= 78.

2. Find your maximum heart rate and heart rate reserve.

  • Subtract your age from 220. This is your maximum heart rate (HRmax). For example, the HRmax for a 24-year-old would be
    220 - 24 = 196.
  • Subtract your RHR from your HRmax. This is your heart rate reserve (HRmaxRESERVE). For example,
    HRmaxRESERVE = 196 - 78 = 118

3. Calculate the lower limit of your THR. Figure 60% of the HRmaxRESERVE (multiply by 0.6) and add your RHR to the answer. For example,
(118 * 0.6) + 78 = 149.

4. Calculate the upper limit of your THR. Figure 80% of the HRmaxRESERVE (multiply by 0.8) and add your RHR to the answer. For example,
(118 * 0.8) + 78 = 172.

5. Combine the values obtained in steps 3 and 4 and divide by the number 2. For example,
(149 + 172) / 2 = 161”

By not doing any exercise when trying to lose weight it will be significantly harder to achieve any goals set in a specific time frame. Diet will help to some point, but cutting food and nutrition out of the diet all together to lose the extra weight is not advisable as you cannot expect your body to run without fuel in it, especially when you want to re-shape it. It needs the correct balance of food, nutrition and exercise.

By setting a schedule it will be easier to follow as on a specific day the routine will be in place – for what you have for breakfast, lunch, dinner, snacks, and when and where you will exercise and what type of exercise it is that you will do.

While this may seem rigid in the initial stages it is about getting into a pattern that has structure. Once you have maintained this structure for some time you will have lost the weight and developed the routine which can then be adjusted to suit other events that may come up.

There are several ways to determine the suitability and effectiveness of a training program. But it can generally be said that for anyone who has not engaged in exercise for a period of time to consult their health care professional before starting any diet or exercise program to assess their unique individual case. A gradual approach that builds up to goals and targets is a better starting point and goal driven process. A fast paced walk is a great starting point and can also be a social catch-up with someone who also wants to get fit and maintain their health.

By starting somewhere you will then have a goal set, and combined with a diet program like the South Beach Diet it will be easy to work to the weight loss goal that you set for yourself.

Information provided in this article is general only and should not be used for diagnosing or treating a health problem or a disease, or relied upon as legal or other professional advice. This information is not a substitute for professional advice or care. If you have or suspect you may have a health or legal problem, you should consult your own health care provider or your attorney.