Enough Exercise helps to prevent fat & weight gain....
Today's Post: Thursday, 12-16-2010
We already know that people who lose fat and the weight that goes with it who keep it all off get abundant regular exercise each week.
They can eat more so they can stay trim without excessive hunger because of the extra calories they use doing this. They lose fat instead of muscle in the first place. And, they can even have occasionally fattening treats and get away with it if they don’t happen too often. Plus they feel better and have far better health.
It also helps if they get abundant exercise most days of the week. And, it helps if they do both strength training and interval cardio each week.
But, there is another application to this it turns out.
Yesterday on several health news sites a study was featured that found that people, particularly women, who get 150 minutes a week of exercise or more gain far less fat and weight as “middle-age spread’ over time as they get older.
This study was published Tuesday, 12-14, in the Journal of the American Medical Association.
The lead researcher was Dr. Arlene L. Hankinson, of Northwestern University in Chicago.
The researchers tracked the 3554 people in their study for 20 years. They looked at a summary of physical activity for each person including the exercise they got and the physical activity they got in housework or hobbies and any they got on the job or commuting.
The men who consistently were most active or got the most regular exercise during the 20 years gained about 6 pounds less than men who exercised consistently too but who averaged much less each week. They also saw about an inch less increase of their waist measurement.
The women who were most active & got the most exercise each week did even better -- gaining more like 13 pounds less and an inch and a half less on their waist.
And among women, the most active gained 1.5 fewer inches around the middle and 13 fewer pounds.
Of course they found that only 46 % of the men were consistently active during the 20 years and only 42 % of the women were. And, the most active were less than that for each group.
The journal article may have those numbers but the coverage I saw did not.
Note that if you exercise on most days and do strength training or interval cardio, you can get the total exercise their most active group got in sessions as short as 5 to 20 minutes.
Also note that if you start with 5 minute sessions and gradually do more exercise at each time, it’s far easier to begin than trying right away to do sessions of half an hour or more.
And, you can mix and match doing half an hour on a couple days when you have the time and 5 or 10 minutes each time on the other days.
It also helps a great deal to have exercises you can do at home and to do all or most of your exercises first thing each morning.
(Even I -- as someone who believes strongly in exercise --experience this effect. I do 5 to 30 minute sessions on weekdays mornings and on Sunday mornings and a bit longer one on Saturday morning. I hardly ever miss one. Recently to help my fat loss program I added a session of a bit more than 10 minutes just two evenings a week between when I get home and have dinner. I find I wind up having to skip those sessions about a fourth of the time. We get delayed getting home and by then I’m too tired or hungry to want wait on my dinner or there is a special event I go to instead.) In addition separate studies have found that two thirds of morning exercisers keep doing it while only one third of evening exercisers do because of this effect.
Lastly, you get far more health benefits besides less fat gain from continuing to do regular exercise which actually increase the more years you do the exercise a recent study found.
This turns out to be particularly important for heart health and keeping your brain full sized and working well! (Exercise sharply improves circulation and blood sugar levels and grows new brain cells we now know.)
Regular exercisers get far more benefits than just staying less fat!
So, if you want to increase your years that you are healthy -- or to be less fat, regular exercise will help you far more than most people know.
Today's Post: Thursday, 12-16-2010
We already know that people who lose fat and the weight that goes with it who keep it all off get abundant regular exercise each week.
They can eat more so they can stay trim without excessive hunger because of the extra calories they use doing this. They lose fat instead of muscle in the first place. And, they can even have occasionally fattening treats and get away with it if they don’t happen too often. Plus they feel better and have far better health.
It also helps if they get abundant exercise most days of the week. And, it helps if they do both strength training and interval cardio each week.
But, there is another application to this it turns out.
Yesterday on several health news sites a study was featured that found that people, particularly women, who get 150 minutes a week of exercise or more gain far less fat and weight as “middle-age spread’ over time as they get older.
This study was published Tuesday, 12-14, in the Journal of the American Medical Association.
The lead researcher was Dr. Arlene L. Hankinson, of Northwestern University in Chicago.
The researchers tracked the 3554 people in their study for 20 years. They looked at a summary of physical activity for each person including the exercise they got and the physical activity they got in housework or hobbies and any they got on the job or commuting.
The men who consistently were most active or got the most regular exercise during the 20 years gained about 6 pounds less than men who exercised consistently too but who averaged much less each week. They also saw about an inch less increase of their waist measurement.
The women who were most active & got the most exercise each week did even better -- gaining more like 13 pounds less and an inch and a half less on their waist.
And among women, the most active gained 1.5 fewer inches around the middle and 13 fewer pounds.
Of course they found that only 46 % of the men were consistently active during the 20 years and only 42 % of the women were. And, the most active were less than that for each group.
The journal article may have those numbers but the coverage I saw did not.
Note that if you exercise on most days and do strength training or interval cardio, you can get the total exercise their most active group got in sessions as short as 5 to 20 minutes.
Also note that if you start with 5 minute sessions and gradually do more exercise at each time, it’s far easier to begin than trying right away to do sessions of half an hour or more.
And, you can mix and match doing half an hour on a couple days when you have the time and 5 or 10 minutes each time on the other days.
It also helps a great deal to have exercises you can do at home and to do all or most of your exercises first thing each morning.
(Even I -- as someone who believes strongly in exercise --experience this effect. I do 5 to 30 minute sessions on weekdays mornings and on Sunday mornings and a bit longer one on Saturday morning. I hardly ever miss one. Recently to help my fat loss program I added a session of a bit more than 10 minutes just two evenings a week between when I get home and have dinner. I find I wind up having to skip those sessions about a fourth of the time. We get delayed getting home and by then I’m too tired or hungry to want wait on my dinner or there is a special event I go to instead.) In addition separate studies have found that two thirds of morning exercisers keep doing it while only one third of evening exercisers do because of this effect.
Lastly, you get far more health benefits besides less fat gain from continuing to do regular exercise which actually increase the more years you do the exercise a recent study found.
This turns out to be particularly important for heart health and keeping your brain full sized and working well! (Exercise sharply improves circulation and blood sugar levels and grows new brain cells we now know.)
Regular exercisers get far more benefits than just staying less fat!
So, if you want to increase your years that you are healthy -- or to be less fat, regular exercise will help you far more than most people know.
Labels: effective weight loss methods, Exercise is a key to good health and permanent fat loss, health benefits of exercise, way to prevent weight gain as you get older
posted by David at 1:59 PM
0 Comments:
Post a Comment
<< Home