Exercise for Weight Loss
Content
Exercise for weight loss: Calories burned in 1 hour By Mayo Clinic staff Being active is an important part of any weight-loss or weight-maintenance program. When you're active, your body uses more energy (calories). And when you burn more calories than you consume, you lose weight loss. Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your diet each day, you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories). Because of changes that occur in the body over time, however, calories may need to be decreased further to continue weight loss. While diet has a stronger effect on weight loss than physical activity does, physical activity, including exercise, has a stronger effect in preventing weight gain and maintaining weight loss. For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:
Aerobic activity. Get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. However, to effectively lose or maintain weight, some people may need up to 300 minutes a week of moderate physical activity. You also can do a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week, and sessions of activity should be at least 10 minutes in duration. Strength training. Do strength training exercises at least twice a week. No specific amount of time for each strength training session is included in the guidelines.
Moderate aerobic exercise includes such activities as brisk walking, swimming and mowing the lawn. Vigorous aerobic exercise includes such activities as running and aerobic dancing. Strength training can include use of weight machines, or activities such as rock climbing or heavy gardening. As a general goal, aim for at least 30 minutes of physical activity every day. This chart shows the estimated number of calories burned while doing various exercises for one hour. Specific calorie expenditures vary widely depending on the exercise, intensity level and your individual situation. Activity (1-hour duration) Weight of person and calories burned 160 pounds (73 kilograms) Aerobics, high impact Aerobics, low impact Aerobics, water 533 365 402 200 pounds (91 kilograms) 664 455 501 240 pounds (109 kilograms) 796 545 600
Backpacking Basketball game Bicycling, < 10 mph, leisure Bowling Canoeing Dancing, ballroom Football, touch or flag Golfing, carrying clubs Hiking Ice skating Racquetball Resistance (weight) training Rollerblading Rope jumping Rowing, stationary Running, 5 mph Running, 8 mph Skiing, cross-country Skiing, downhill Skiing, water Softball or baseball
511 584 292 219 256 219 584 314 438 511 511 365 548 861 438 606 861 496 314 438 365
637 728 364 273 319 273 728 391 546 637 637 455 683 1,074 546 755 1,074 619 391 546 455
763 872 436 327 382 327 872 469 654 763 763 545 818 1,286 654 905 1,286 741 469 654 545
Stair treadmill Swimming, laps Tae kwon do Tai chi Tennis, singles Volleyball Walking, 2 mph Walking, 3.5 mph
657 423 752 219 584 292 204 314
819 528 937 273 728 364 255 391
981 632 1,123 327 872 436 305 469
Adapted from: Ainsworth BE, et al. 2011 compendium of physical activities: A second update of codes and MET values. Medicine & Science in Sports & Exercise. 2011;43:1575.
Question
Walking: Is it enough for weight loss?
Can I lose weight if my only exercise is walking?
Answer
from Katherine Zeratsky, R.D., L.D. You might be able to lose weight that way, depending on the duration and intensity of your walking and what your diet's like. But consuming fewer calories through dietary changes seems to promote weight loss more effectively than does exercise and physical activity. That's not to say physical activity such as walking isn't important for weight control — it is. The key to weight loss is burning more calories than you consume. Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, you need to burn 3,500 calories more than you take in to lose 1 pound of fatty tissue. So if you cut 500 calories from your typical diet each day, you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories). If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. At that rate, you'd lose about another 1/3 of a pound (0.15 kilogram) a week. The more you walk and the quicker your pace, the more calories you'll burn. While any physical activity is good, you'll get the most benefit in terms of weight loss from activity that is moderately intense. So aim to walk at 3 to 4 miles per hour. You can gradually build up to that pace if necessary.
Once you've lost weight, exercise is even more important — it's what helps keep the weight off, even more so than calorie restriction. In fact, studies show that people who maintain their weight loss over the long term get regular physical activity. So keep walking, but make sure you also follow a healthy diet.
Strength training: Get stronger, leaner, healthier
Strength training is an important part of an overall fitness program. Here's what strength training can do for you — and how to get started.
By Mayo Clinic staff You know exercise is good for you. Ideally, you're looking for ways to incorporate physical activity into your daily routine. If your aerobic workouts aren't balanced by a proper dose of strength training, though, you're missing out on a key component of overall health and fitness. Despite its reputation as a "guy" or "jock" thing, strength training is important for everyone. With a regular strength training program, you can reduce your body fat, increase your lean muscle mass and burn calories more efficiently.
Use it or lose it
Muscle mass naturally diminishes with age. "If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. "But strength training can help you preserve and enhance your muscle mass — at any age." Strength training also helps you: Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis. Control your weight. As you gain muscle, your body gains a bigger "engine" to burn calories more efficiently — which can result in weight loss. The more toned your muscles, the easier it is to control your weight. Reduce your risk of injury. Building muscle helps protect your joints from injury. It also contributes to better balance, which can help you maintain independence as you age. Boost your stamina. As you get stronger, you won't fatigue as easily. Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis.
Sharpen your focus. Some research suggests that regular strength training helps improve attention for older adults.
Consider the options
Strength training can be done at home or in the gym. Consider the options: Body weight. You can do many exercises with little or no equipment. Try push-ups, pull-ups, abdominal crunches and leg squats. Resistance tubing. Resistance tubing is inexpensive, lightweight tubing that provides resistance when stretched. You can choose from many types of resistance tubes in nearly any sporting goods store. Free weights. Barbells and dumbbells are classic strength training tools. Weight machines. Most fitness centers offer various resistance machines. You can also invest in weight machines for use at home.
continued: Strength training: Get stronger, leaner, healthier Getting started
When you have your doctor's OK to begin a strength training program, start slowly. Warm up with five to 10 minutes of stretching or gentle aerobic activity, such as brisk walking. Then choose a weight or resistance level heavy enough to tire your muscles after about 12 repetitions.
"On the 12th repetition, you should be just barely able to finish the motion," Dr. Laskowski says. "When you're using the proper weight or amount of resistance, you can build and tone muscle just as efficiently with a single set of 12 repetitions as you can with more sets of the same exercise."
To give your muscles time to recover, rest one full day between exercising each specific muscle group. When you can easily do more than 15 repetitions of a certain exercise, gradually increase the weight or resistance. Remember to stop if you feel pain. Although mild muscle soreness is normal, sharp pain and sore or swollen joints are signs that you've overdone it.
When to expect results
You don't need to spend hours a day lifting weights to benefit from strength training. Two to three strength training sessions a week lasting just 20 to 30 minutes are sufficient for most people. You may enjoy noticeable improvements in your strength and stamina in just a few weeks. With regular strength training, you'll continue to increase your strength — even if you're not in shape when you begin.
Strength training can do wonders for your physical and emotional well-being. Make it part of your quest for better health.
Walking: Trim your waistline, improve your health
Walking is a low-impact exercise with numerous health benefits. Here's how to get started.
By Mayo Clinic staff Walking is a gentle, low-impact exercise that can ease you into a higher level of fitness and health. Walking is a form of exercise accessible to just about everybody. It's safe, simple and doesn't require practice. And the health benefits are many. Here's more about why walking is good for you, and how to get started with a walking program.
Benefits of walking
Walking, like other exercise, can help you achieve a number of important health benefits. Walking can help you: Lower low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol) Raise high-density lipoprotein (HDL) cholesterol (the "good" cholesterol) Lower your blood pressure Reduce your risk of or manage type 2 diabetes Manage your weight Improve your mood Stay strong and fit All it takes to reap these benefits is a routine of brisk walking. It doesn't get much simpler than that. And you can forget the "no pain, no gain" talk. Research shows that regular, brisk walking can reduce the risk of heart attack by the same amount as more vigorous exercise, such as jogging.
Preparation helps avoid injury
Proper walking technique
Walking isn't as likely to lead to injuries as other types of exercise. Still, take time to prepare yourself to prevent injuries, such as blisters or muscle pain. Get the right gear Be sure to wear comfortable footwear. Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock. Before you buy a new pair, be sure to walk in them in the store.
Also dress in loosefitting, comfortable clothing and in layers if you need to adjust to changing temperature. If you walk outside, choose clothes appropriate for the weather. Avoid rubberized materials, as they don't allow perspiration to evaporate. Wear bright colors or reflective tape after dark so that motorists can see you. Use proper technique Walking is a great exercise because it's so simple to do. But using the correct posture and movements is essential. Warm up Spend about five minutes walking slowly to warm up your muscles. You can walk in place if you want. Increase your pace until you feel warm. Stretch After warming up, stretch your muscles before walking. Include the calf stretch, quadriceps stretch, hamstring stretch and side (iliotibial) stretch. Cool down after each walking session To reduce stress on your heart and muscles, end each walking session by walking slowly for about five minutes. Then, repeat your stretches.
Getting started: Focus on the basics
As you get started, remember to: Start slow and easy. If you're a seasoned walker, keep doing what you're doing. If you've been inactive and tire easily, it's best to start slow and easy. At first, walk only as far or as fast as you find comfortable. If you can walk for only a few minutes, let that be your starting point. For example, you might try short daily sessions of five to 10 minutes and slowly build up to 15 minutes twice a week. Then, over several weeks' time, you can gradually work your way up to 30 to 60 minutes of walking most days each week. Measure the intensity of your workout. As you walk, measure the intensity of your workout by checking your heart rate. Knowing your heart rate allows you to increase the intensity to maximize your workout or slow down to avoid overdoing it. To find out if you're exercising within the range of your target heart rate, stop walking to check your pulse manually at your wrist (radial artery) or neck (carotid artery). Another option is to wear an electronic device that displays your heart rate.
continued: Walking: Trim your waistline, improve your health Set goals and track your progress
The good news is that walking — even only a modest amount — provides health benefits. For maximum benefits, work your way up to 30 to 60 minutes a day within your target heart rate zone, most days of the week. To achieve these benefits, it can help to set goals, track your progress and take steps to stay motivated. Set realistic goals If your goal is to walk two hours a day 365 days a year, you might be setting yourself up to fail. Set realistic goals for yourself, such as 30 minutes five days a week. And you don't need to do it all at once. Build walking into your schedule today. For example, walk for 10 minutes on your lunch break. Track progress Keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and serve as a source of inspiration. Just think how good you'll feel when you see how many miles you've walked each week, month or year. Record these numbers in a walking journal you create for yourself or log them in a spreadsheet on your computer. Another option is to use an electronic device — such as a pedometer — to calculate time and distance for you.
Stay motivated
Starting a walking program takes initiative. Sticking with it takes commitment. But when you think of the potential health benefits, it's well worth your effort. Over time you'll likely feel more invigorated. To stay motivated: Make it fun. If you don't like walking alone, invite your spouse, partner, friend or neighbor to join you. You might also join a health club and use a treadmill. Vary your routine. Plan several different walking routes for variety. But if you're walking alone, be sure to tell someone which route you're taking.
Sometimes things happen to keep you from sticking to a regular walking program. Don't be too hard on yourself when this happens. You don't have to let a few days off sabotage your plan to reach a higher level of fitness and improved health. Just revisit your goals and get walking.
You'll be glad you started
Even though the first steps of any journey can be the most difficult, it helps to keep your goals foremost in your mind. So remember, once you take that first step, you're on the way to an important destination — better health.
Aerobic activity. Get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. However, to effectively lose or maintain weight, some people may need up to 300 minutes a week of moderate physical activity. You also can do a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week, and sessions of activity should be at least 10 minutes in duration. Strength training. Do strength training exercises at least twice a week. No specific amount of time for each strength training session is included in the guidelines.
Moderate aerobic exercise includes such activities as brisk walking, swimming and mowing the lawn. Vigorous aerobic exercise includes such activities as running and aerobic dancing. Strength training can include use of weight machines, or activities such as rock climbing or heavy gardening. As a general goal, aim for at least 30 minutes of physical activity every day. This chart shows the estimated number of calories burned while doing various exercises for one hour. Specific calorie expenditures vary widely depending on the exercise, intensity level and your individual situation. Activity (1-hour duration) Weight of person and calories burned 160 pounds (73 kilograms) Aerobics, high impact Aerobics, low impact Aerobics, water 533 365 402 200 pounds (91 kilograms) 664 455 501 240 pounds (109 kilograms) 796 545 600
Backpacking Basketball game Bicycling, < 10 mph, leisure Bowling Canoeing Dancing, ballroom Football, touch or flag Golfing, carrying clubs Hiking Ice skating Racquetball Resistance (weight) training Rollerblading Rope jumping Rowing, stationary Running, 5 mph Running, 8 mph Skiing, cross-country Skiing, downhill Skiing, water Softball or baseball
511 584 292 219 256 219 584 314 438 511 511 365 548 861 438 606 861 496 314 438 365
637 728 364 273 319 273 728 391 546 637 637 455 683 1,074 546 755 1,074 619 391 546 455
763 872 436 327 382 327 872 469 654 763 763 545 818 1,286 654 905 1,286 741 469 654 545
Stair treadmill Swimming, laps Tae kwon do Tai chi Tennis, singles Volleyball Walking, 2 mph Walking, 3.5 mph
657 423 752 219 584 292 204 314
819 528 937 273 728 364 255 391
981 632 1,123 327 872 436 305 469
Adapted from: Ainsworth BE, et al. 2011 compendium of physical activities: A second update of codes and MET values. Medicine & Science in Sports & Exercise. 2011;43:1575.
Question
Walking: Is it enough for weight loss?
Can I lose weight if my only exercise is walking?
Answer
from Katherine Zeratsky, R.D., L.D. You might be able to lose weight that way, depending on the duration and intensity of your walking and what your diet's like. But consuming fewer calories through dietary changes seems to promote weight loss more effectively than does exercise and physical activity. That's not to say physical activity such as walking isn't important for weight control — it is. The key to weight loss is burning more calories than you consume. Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, you need to burn 3,500 calories more than you take in to lose 1 pound of fatty tissue. So if you cut 500 calories from your typical diet each day, you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories). If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. At that rate, you'd lose about another 1/3 of a pound (0.15 kilogram) a week. The more you walk and the quicker your pace, the more calories you'll burn. While any physical activity is good, you'll get the most benefit in terms of weight loss from activity that is moderately intense. So aim to walk at 3 to 4 miles per hour. You can gradually build up to that pace if necessary.
Once you've lost weight, exercise is even more important — it's what helps keep the weight off, even more so than calorie restriction. In fact, studies show that people who maintain their weight loss over the long term get regular physical activity. So keep walking, but make sure you also follow a healthy diet.
Strength training: Get stronger, leaner, healthier
Strength training is an important part of an overall fitness program. Here's what strength training can do for you — and how to get started.
By Mayo Clinic staff You know exercise is good for you. Ideally, you're looking for ways to incorporate physical activity into your daily routine. If your aerobic workouts aren't balanced by a proper dose of strength training, though, you're missing out on a key component of overall health and fitness. Despite its reputation as a "guy" or "jock" thing, strength training is important for everyone. With a regular strength training program, you can reduce your body fat, increase your lean muscle mass and burn calories more efficiently.
Use it or lose it
Muscle mass naturally diminishes with age. "If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. "But strength training can help you preserve and enhance your muscle mass — at any age." Strength training also helps you: Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis. Control your weight. As you gain muscle, your body gains a bigger "engine" to burn calories more efficiently — which can result in weight loss. The more toned your muscles, the easier it is to control your weight. Reduce your risk of injury. Building muscle helps protect your joints from injury. It also contributes to better balance, which can help you maintain independence as you age. Boost your stamina. As you get stronger, you won't fatigue as easily. Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis.
Sharpen your focus. Some research suggests that regular strength training helps improve attention for older adults.
Consider the options
Strength training can be done at home or in the gym. Consider the options: Body weight. You can do many exercises with little or no equipment. Try push-ups, pull-ups, abdominal crunches and leg squats. Resistance tubing. Resistance tubing is inexpensive, lightweight tubing that provides resistance when stretched. You can choose from many types of resistance tubes in nearly any sporting goods store. Free weights. Barbells and dumbbells are classic strength training tools. Weight machines. Most fitness centers offer various resistance machines. You can also invest in weight machines for use at home.
continued: Strength training: Get stronger, leaner, healthier Getting started
When you have your doctor's OK to begin a strength training program, start slowly. Warm up with five to 10 minutes of stretching or gentle aerobic activity, such as brisk walking. Then choose a weight or resistance level heavy enough to tire your muscles after about 12 repetitions.
"On the 12th repetition, you should be just barely able to finish the motion," Dr. Laskowski says. "When you're using the proper weight or amount of resistance, you can build and tone muscle just as efficiently with a single set of 12 repetitions as you can with more sets of the same exercise."
To give your muscles time to recover, rest one full day between exercising each specific muscle group. When you can easily do more than 15 repetitions of a certain exercise, gradually increase the weight or resistance. Remember to stop if you feel pain. Although mild muscle soreness is normal, sharp pain and sore or swollen joints are signs that you've overdone it.
When to expect results
You don't need to spend hours a day lifting weights to benefit from strength training. Two to three strength training sessions a week lasting just 20 to 30 minutes are sufficient for most people. You may enjoy noticeable improvements in your strength and stamina in just a few weeks. With regular strength training, you'll continue to increase your strength — even if you're not in shape when you begin.
Strength training can do wonders for your physical and emotional well-being. Make it part of your quest for better health.
Walking: Trim your waistline, improve your health
Walking is a low-impact exercise with numerous health benefits. Here's how to get started.
By Mayo Clinic staff Walking is a gentle, low-impact exercise that can ease you into a higher level of fitness and health. Walking is a form of exercise accessible to just about everybody. It's safe, simple and doesn't require practice. And the health benefits are many. Here's more about why walking is good for you, and how to get started with a walking program.
Benefits of walking
Walking, like other exercise, can help you achieve a number of important health benefits. Walking can help you: Lower low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol) Raise high-density lipoprotein (HDL) cholesterol (the "good" cholesterol) Lower your blood pressure Reduce your risk of or manage type 2 diabetes Manage your weight Improve your mood Stay strong and fit All it takes to reap these benefits is a routine of brisk walking. It doesn't get much simpler than that. And you can forget the "no pain, no gain" talk. Research shows that regular, brisk walking can reduce the risk of heart attack by the same amount as more vigorous exercise, such as jogging.
Preparation helps avoid injury
Proper walking technique
Walking isn't as likely to lead to injuries as other types of exercise. Still, take time to prepare yourself to prevent injuries, such as blisters or muscle pain. Get the right gear Be sure to wear comfortable footwear. Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock. Before you buy a new pair, be sure to walk in them in the store.
Also dress in loosefitting, comfortable clothing and in layers if you need to adjust to changing temperature. If you walk outside, choose clothes appropriate for the weather. Avoid rubberized materials, as they don't allow perspiration to evaporate. Wear bright colors or reflective tape after dark so that motorists can see you. Use proper technique Walking is a great exercise because it's so simple to do. But using the correct posture and movements is essential. Warm up Spend about five minutes walking slowly to warm up your muscles. You can walk in place if you want. Increase your pace until you feel warm. Stretch After warming up, stretch your muscles before walking. Include the calf stretch, quadriceps stretch, hamstring stretch and side (iliotibial) stretch. Cool down after each walking session To reduce stress on your heart and muscles, end each walking session by walking slowly for about five minutes. Then, repeat your stretches.
Getting started: Focus on the basics
As you get started, remember to: Start slow and easy. If you're a seasoned walker, keep doing what you're doing. If you've been inactive and tire easily, it's best to start slow and easy. At first, walk only as far or as fast as you find comfortable. If you can walk for only a few minutes, let that be your starting point. For example, you might try short daily sessions of five to 10 minutes and slowly build up to 15 minutes twice a week. Then, over several weeks' time, you can gradually work your way up to 30 to 60 minutes of walking most days each week. Measure the intensity of your workout. As you walk, measure the intensity of your workout by checking your heart rate. Knowing your heart rate allows you to increase the intensity to maximize your workout or slow down to avoid overdoing it. To find out if you're exercising within the range of your target heart rate, stop walking to check your pulse manually at your wrist (radial artery) or neck (carotid artery). Another option is to wear an electronic device that displays your heart rate.
continued: Walking: Trim your waistline, improve your health Set goals and track your progress
The good news is that walking — even only a modest amount — provides health benefits. For maximum benefits, work your way up to 30 to 60 minutes a day within your target heart rate zone, most days of the week. To achieve these benefits, it can help to set goals, track your progress and take steps to stay motivated. Set realistic goals If your goal is to walk two hours a day 365 days a year, you might be setting yourself up to fail. Set realistic goals for yourself, such as 30 minutes five days a week. And you don't need to do it all at once. Build walking into your schedule today. For example, walk for 10 minutes on your lunch break. Track progress Keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and serve as a source of inspiration. Just think how good you'll feel when you see how many miles you've walked each week, month or year. Record these numbers in a walking journal you create for yourself or log them in a spreadsheet on your computer. Another option is to use an electronic device — such as a pedometer — to calculate time and distance for you.
Stay motivated
Starting a walking program takes initiative. Sticking with it takes commitment. But when you think of the potential health benefits, it's well worth your effort. Over time you'll likely feel more invigorated. To stay motivated: Make it fun. If you don't like walking alone, invite your spouse, partner, friend or neighbor to join you. You might also join a health club and use a treadmill. Vary your routine. Plan several different walking routes for variety. But if you're walking alone, be sure to tell someone which route you're taking.
Sometimes things happen to keep you from sticking to a regular walking program. Don't be too hard on yourself when this happens. You don't have to let a few days off sabotage your plan to reach a higher level of fitness and improved health. Just revisit your goals and get walking.
You'll be glad you started
Even though the first steps of any journey can be the most difficult, it helps to keep your goals foremost in your mind. So remember, once you take that first step, you're on the way to an important destination — better health.
