What is exercise?
to a higher-fat diet takes time and can be accelerated by increasing exercise.
to a higher-fat diet takes time and can be accelerated by increasing exercise.
Treatment of obesity is improved when energy expenditure is increased along with decreased calories
intake, exercise alone produces only a modest effect on weight loss.
The effect of exercise on food intake appears to differ between lean & obese individuals. In non obese
individuals, increased food intake was associated with moderate physical activity to favor weight
maintenance, whereas obese individuals make little change in energy intake in response to exercise.
Studies test the possibility that exercise, by modifying adipose tissue cellularity during period of cell
proliferation, could reduce the rate of fat accumulation in later life, showed that rats, who exercised until
age 28 weeks & remained sedentary thereafter, had significantly lower body weight at 62 weeks age
that control animals.
These animal studies suggest that in order to have preventive effect, endurance exercise has to be
established early in life before the proliferation of adiposities is completed. One wonders if similar
prices occurs in human infants. Educational level of parents is negatively associated with adiposity at
age of one year in infants.
Type of Exercise
A major distinction among different types of exercise is whether they are aerobic (low intensity, steady
state) or strength training (also sometimes called anaerobic exercise). Most forms of exercise have
components of both.
Aerobic Exercise: This term refers to exercise that requires more than the usual amount of oxygen to
get to the muscles, thus the heart and lungs are forced to work harder. Running, biking, swimming,
skating, and using aerobic exercise machines (such as treadmill, stair-climbing, and elliptical training
machines) are activities that people do to experience aerobic exercise.
Aerobic exercise tends to expend a great deal of calories, improves cardiac function, and decreases
slightly the risk of death from cardiac causes. However, it is less effective than strength training at
building strength and muscle mass. Too much weight-bearing aerobic exercise causes excessive wear
on the joints and surrounding tissues, so trying to improve muscle strength through frequent, repetitive
bouts of aerobic activity must be done cautiously if at all.
For aerobic exercise to benefit the heart, oxygen use should be increased to a rate that is within about
15 to 40% of the maximum rate the body can sustain. This maximum rate can be estimated in several
ways:
The heart rate increases by 20 beats per minute more than the resting heart rate.
Exercise is accompanied by reasonably heavy breathing and sweating, presuming that the
environmental temperature is not inordinately hot.
A “target” heart rate is reached.
The target heart rate is only an estimate. Overweight or deconditioned people reach their target heart
rate more quickly and with less effort. Athletic people reach their target heart rate more slowly. It is also
probably safer for athletes to exceed the target heart rate, since such targets take into consideration
the conditioning of average people. People taking drugs that slow heart rate (such as beta-blockers or
calcium channel blockers) may not reach their target heart rate despite intense exercise. They should
discuss with their doctors what target heart rate is desirable
A typical recommendation is to do 30 minutes of aerobic exercise at sufficient intensity about 2 to 3
times per week, with 5-minute warm-up (gradual increase to peak intensity) and 5-minute cool-down
(gradual decrease in intensity) periods. However, the 30-minute length of time is arbitrary.
Maximum aerobic conditioning can be achieved by doing as little as 10 to 15 minutes of activity per
session 2 to 3 times per week if interval cycling is used. In interval cycling, moderate aerobic exercise is
alternated with intense exertion. For example, about 90 seconds of moderate activity (60 to 80% of
maximum heart rate) is alternated with 20 to 30 seconds of all-out sprinting (85 to 95% of maximum
heart rate or as hard as the person can exercise while maintaining correct exercise form. Sprinting,
however, can strain joints and thus should be done for only limited times and perhaps be avoided
completely if joint pain occurs or if the person has certain joint disorders. Proper body mechanics
should be maintained to avoid injury.
Sometimes aerobic exercise can be done while strength training (for example, if little time is taken to
rest between doing strength training exercises).
Different aerobic exercises work different muscle groups. For example, running works primarily the
lower leg muscles. Landing on the heels and rising on the toes exerts the greatest force on the ankle.
Riding a bicycle works primarily the upper leg muscles because pedaling works the front thigh muscles
(quadriceps) and hips. Rowing and swimming work the upper body and the back predominantly. These
exercises can be alternated daily to avoid injury.
Strength Training: Strength training (also called resistance training or anaerobic exercise) involves
forceful muscular contraction against resistance, usually using free or machine weights. Depending on
how it is done, strength training may be somewhat less beneficial for cardiovascular fitness than
aerobic exercise. However, it develops muscle strength, size, endurance, and flexibility and still benefits
the heart and lungs. In the long run, increased muscle mass helps a person become leaner and lose
weight, because muscle uses more calories, even at rest, than do other types of tissues, particularly
fat. More muscle mass also means more functional ability into later years, which helps people remain
independent as they age.
Individual exercises are designed to strengthen particular muscles or muscle groups. Usually, larger
muscle groups are exercised first, then smaller ones. Maximum benefit is obtained by exercising at a
high workload, but not necessarily to failure (that is, the point at which another repetition in good form
is impossible). Traditionally, particular exercises are done in sets. Each set includes 8 to 12 repetitions
of the exercise, done continuously (that is, no rest, including joint “locking,” between repetitions). The
amount of weight used is the maximum that the person can use and still do 8 to 12 repetitions in a
relatively slow and controlled manner, without heaving, throwing, or dropping the weight. Doing one set
with steady tension results in about 75 to 85% of the benefit of doing 3 sets, the maximum
recommended.
Tension time is another way to determine recommended muscle workload (the amount of weight lifted
and the amount of work the muscle does). Tension time refers to the total duration of lifting and
lowering the weight in one set.
Tension time should be briefer if the goal is moderate exercise and building strength than if the goal is
more muscular endurance than strength (for example, during rehabilitation from injury). Tension time is
a better way to gauge recommended muscle workload for increasing strength than are sets and
repetitions.
To continue to increase strength, after the recommended tension time is achieved with good technique,
weight should be increased to the maximum at which the person can maintain or be challenged again
with the same tension time. Recommended tension time is ideally 40 to 60 seconds for the upper body
and, because the lower body has greater endurance, about 60 to 90 seconds for the lower body. If the
goal is muscular endurance, tension time is usually about 90 to 120 seconds. Strength athletes, such
as power lifters, respond better and favor briefer tension times of 10 to 30 seconds, since the
concurrently heavier loads stimulate superior strength increases, although with less muscle growth and
endurance responses.
Frequency of exercise is a critical factor. Muscles start to break down when exercised at sufficient
workloads more often than every other day. The day after an adequate workout, bleeding and
microscopic tearing occur in muscle fibers, which is probably why muscles feel sore. This soreness
(also called an alarm reaction) stimulates muscles to repair themselves and grow to adapt to a higher
state of function.
Exercisers should allow about 48 hours for muscles to recover after exercise. After very vigorous
exercise, a muscle group may take several days to heal completely, thus allowing the muscles to heal
and to become stronger. Hence, in strength training, it is usually best to alternate the muscle groups
being exercised. An ideal schedule, for example, alternates exercise for the upper body on one day
with exercise for the lower body on the next, with each muscle trained no more than twice per week.
The more intense and the more exercise done for a muscle, the less often it should be worked. People
who train with a very high level of intensity of effort likely should not train each muscle any more than
once a week.
to a higher-fat diet takes time and can be accelerated by increasing exercise.
to a higher-fat diet takes time and can be accelerated by increasing exercise.
Treatment of obesity is improved when energy expenditure is increased along with decreased calories
intake, exercise alone produces only a modest effect on weight loss.
The effect of exercise on food intake appears to differ between lean & obese individuals. In non obese
individuals, increased food intake was associated with moderate physical activity to favor weight
maintenance, whereas obese individuals make little change in energy intake in response to exercise.
Studies test the possibility that exercise, by modifying adipose tissue cellularity during period of cell
proliferation, could reduce the rate of fat accumulation in later life, showed that rats, who exercised until
age 28 weeks & remained sedentary thereafter, had significantly lower body weight at 62 weeks age
that control animals.
These animal studies suggest that in order to have preventive effect, endurance exercise has to be
established early in life before the proliferation of adiposities is completed. One wonders if similar
prices occurs in human infants. Educational level of parents is negatively associated with adiposity at
age of one year in infants.
Type of Exercise
A major distinction among different types of exercise is whether they are aerobic (low intensity, steady
state) or strength training (also sometimes called anaerobic exercise). Most forms of exercise have
components of both.
Aerobic Exercise: This term refers to exercise that requires more than the usual amount of oxygen to
get to the muscles, thus the heart and lungs are forced to work harder. Running, biking, swimming,
skating, and using aerobic exercise machines (such as treadmill, stair-climbing, and elliptical training
machines) are activities that people do to experience aerobic exercise.
Aerobic exercise tends to expend a great deal of calories, improves cardiac function, and decreases
slightly the risk of death from cardiac causes. However, it is less effective than strength training at
building strength and muscle mass. Too much weight-bearing aerobic exercise causes excessive wear
on the joints and surrounding tissues, so trying to improve muscle strength through frequent, repetitive
bouts of aerobic activity must be done cautiously if at all.
For aerobic exercise to benefit the heart, oxygen use should be increased to a rate that is within about
15 to 40% of the maximum rate the body can sustain. This maximum rate can be estimated in several
ways:
The heart rate increases by 20 beats per minute more than the resting heart rate.
Exercise is accompanied by reasonably heavy breathing and sweating, presuming that the
environmental temperature is not inordinately hot.
A “target” heart rate is reached.
The target heart rate is only an estimate. Overweight or deconditioned people reach their target heart
rate more quickly and with less effort. Athletic people reach their target heart rate more slowly. It is also
probably safer for athletes to exceed the target heart rate, since such targets take into consideration
the conditioning of average people. People taking drugs that slow heart rate (such as beta-blockers or
calcium channel blockers) may not reach their target heart rate despite intense exercise. They should
discuss with their doctors what target heart rate is desirable
A typical recommendation is to do 30 minutes of aerobic exercise at sufficient intensity about 2 to 3
times per week, with 5-minute warm-up (gradual increase to peak intensity) and 5-minute cool-down
(gradual decrease in intensity) periods. However, the 30-minute length of time is arbitrary.
Maximum aerobic conditioning can be achieved by doing as little as 10 to 15 minutes of activity per
session 2 to 3 times per week if interval cycling is used. In interval cycling, moderate aerobic exercise is
alternated with intense exertion. For example, about 90 seconds of moderate activity (60 to 80% of
maximum heart rate) is alternated with 20 to 30 seconds of all-out sprinting (85 to 95% of maximum
heart rate or as hard as the person can exercise while maintaining correct exercise form. Sprinting,
however, can strain joints and thus should be done for only limited times and perhaps be avoided
completely if joint pain occurs or if the person has certain joint disorders. Proper body mechanics
should be maintained to avoid injury.
Sometimes aerobic exercise can be done while strength training (for example, if little time is taken to
rest between doing strength training exercises).
Different aerobic exercises work different muscle groups. For example, running works primarily the
lower leg muscles. Landing on the heels and rising on the toes exerts the greatest force on the ankle.
Riding a bicycle works primarily the upper leg muscles because pedaling works the front thigh muscles
(quadriceps) and hips. Rowing and swimming work the upper body and the back predominantly. These
exercises can be alternated daily to avoid injury.
Strength Training: Strength training (also called resistance training or anaerobic exercise) involves
forceful muscular contraction against resistance, usually using free or machine weights. Depending on
how it is done, strength training may be somewhat less beneficial for cardiovascular fitness than
aerobic exercise. However, it develops muscle strength, size, endurance, and flexibility and still benefits
the heart and lungs. In the long run, increased muscle mass helps a person become leaner and lose
weight, because muscle uses more calories, even at rest, than do other types of tissues, particularly
fat. More muscle mass also means more functional ability into later years, which helps people remain
independent as they age.
Individual exercises are designed to strengthen particular muscles or muscle groups. Usually, larger
muscle groups are exercised first, then smaller ones. Maximum benefit is obtained by exercising at a
high workload, but not necessarily to failure (that is, the point at which another repetition in good form
is impossible). Traditionally, particular exercises are done in sets. Each set includes 8 to 12 repetitions
of the exercise, done continuously (that is, no rest, including joint “locking,” between repetitions). The
amount of weight used is the maximum that the person can use and still do 8 to 12 repetitions in a
relatively slow and controlled manner, without heaving, throwing, or dropping the weight. Doing one set
with steady tension results in about 75 to 85% of the benefit of doing 3 sets, the maximum
recommended.
Tension time is another way to determine recommended muscle workload (the amount of weight lifted
and the amount of work the muscle does). Tension time refers to the total duration of lifting and
lowering the weight in one set.
Tension time should be briefer if the goal is moderate exercise and building strength than if the goal is
more muscular endurance than strength (for example, during rehabilitation from injury). Tension time is
a better way to gauge recommended muscle workload for increasing strength than are sets and
repetitions.
To continue to increase strength, after the recommended tension time is achieved with good technique,
weight should be increased to the maximum at which the person can maintain or be challenged again
with the same tension time. Recommended tension time is ideally 40 to 60 seconds for the upper body
and, because the lower body has greater endurance, about 60 to 90 seconds for the lower body. If the
goal is muscular endurance, tension time is usually about 90 to 120 seconds. Strength athletes, such
as power lifters, respond better and favor briefer tension times of 10 to 30 seconds, since the
concurrently heavier loads stimulate superior strength increases, although with less muscle growth and
endurance responses.
Frequency of exercise is a critical factor. Muscles start to break down when exercised at sufficient
workloads more often than every other day. The day after an adequate workout, bleeding and
microscopic tearing occur in muscle fibers, which is probably why muscles feel sore. This soreness
(also called an alarm reaction) stimulates muscles to repair themselves and grow to adapt to a higher
state of function.
Exercisers should allow about 48 hours for muscles to recover after exercise. After very vigorous
exercise, a muscle group may take several days to heal completely, thus allowing the muscles to heal
and to become stronger. Hence, in strength training, it is usually best to alternate the muscle groups
being exercised. An ideal schedule, for example, alternates exercise for the upper body on one day
with exercise for the lower body on the next, with each muscle trained no more than twice per week.
The more intense and the more exercise done for a muscle, the less often it should be worked. People
who train with a very high level of intensity of effort likely should not train each muscle any more than
once a week.
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- Exercise
Proactol
Lipocerin
Chitosan
Biosculpt Night
Time Weight
Loss Formula
Conjugated
linoleic acid
(CLA)
Pyruvate
Lipocerin
Chitosan
Biosculpt Night
Time Weight
Loss Formula
Conjugated
linoleic acid
(CLA)
Pyruvate
Fat Burn
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