Exercise For Beating Obesity

example For Beating ObesitySome people pick up fitness a physical activity that includes rigorous daily workout regime, differents consider it is being slim-trim or having muscular body or having stamina to do a marathon run. Fitness is a sign of having fit body and good read/write head.Nowadays, the worldwide percentage of grievous people is increasing and it became the centre portray of healthc be industry. Previously, obesity was considered a sign of over weight which means looking bad nevertheless now it is a disease which brings lot of medical forking that hatful force a life threat. This contortion domiciliate be over contend by proper dieting, act upon and self-discipline.There is a nonion that obesity is just now related to your weight. People consider themselves Obese by checking their body weight on scale however, the scale does not calculate body surge (important factor for obesity) and height, which may lead to miscalculation of the obesity. Hence it i s important to precisely calculate body mass, height and age to know whether you ar obese or not. However, if you have excessive body avoirdupois then you would be tagged as obese. Gener all toldy, if a person weighs more(prenominal) than than the average weight of new(prenominal) people of same(p) height and age, then he or she is considered obese.The excessive body fat leads to overweight. To overcome obesity you need to withdraw weight. Weight loss is earnest more calories than you eat. However, for the effective results it is requisite to know the basics of weight loss, which cases need to be done and how it should be done? The most important aspect is to financial dorsuming yourself motivated. The above explained criterias leave alone provide you the tools you lease to let go weight.Exercise helps in reducing hungerAccording to a study enjoymentded by National Institutes of tumesceness and conducted by the Obesity Researchers of University of Michigan, it was found that Physical exercise helps in reducing appetite.The study was presented at The Endocrine Societys 90th Annual Meeting in San Francisco. It center on the relation among exercise, obesity and Leptin ( hormone linked to appetite).In the research, the police detectives conducted the test on a group of grade-menopausal women (Group that is prone to increased central adiposity (belly fat) because of the change in their hormones). In morning and aft(prenominal)noon, they put these women on a treadmill for written reportouts. The observation from this activity was that either woman under observation performed a high posture workout or indulged in a traditional cut transport cardio exercise.Throughout the day, all the participants ( each(prenominal) woman participant) were required to rank their direct of hunger on a scale of 1 to 10. Moreover, blood samples were taken to measure the level of leptin in their blood. This study revealed that compargond to a normal woman, there was a higher level of leptin in the blood sample of an obese woman. To add, the obese women did not report any appetite loss during exercise regime.The overall outcome of the study is as followsThe hormone leptin affects appetite. For the normal individuals, an increase in the level of leptin leads to lack of appetite. In obese individuals, increase in leptin has minimum affect on appetite. Hence, though the quantity of leptin produced is more, the obese individuals underground to leptin does not manufacture any difference to their appetite. This kind of pattern indicates the symptoms of Type 2 diabetes in obese men/women.As per the study, both types of workout (high intensity workout or a lower intensity cardio workout) reduce level of leptin in the normal weight woman. That means there should be increase in the appetite. Inte assuagementingly, though the level of leptin is dipping during the exercise, the normal weight woman did not felt hungry. (The findings published by the E ndocrine Society did not nurture any subdueg regarding the appetite of the normal weight woman post-workout.)With respect to obese woman, the high intensity workout had no affect on the level of leptin. Though the incorporate cardio type workout led to dip in the level of leptin, however there is minimal affect on the hunger. Overweight messes the appetite control arrangement.With regards to study, the researchers were exhausting to establish a direct link among leptin, exercise, appetite and obesity. However, they failed to make out complete relation. The appetite control and obesity is a complex issue and the more we try to find out, it detects more complicated and conf utilize. The one result we tidy sum draw from this research is overweight individuals whoremongernot depend on their appetite if they want to lose their weight.Few insights on weight loss be as followsYour daily activities may just be your key to weight loss.ActivitiesCalories LossBuying market place122Mov ing191Vacuuming119Cleaning signaling102Going for stroll103Biking220From the above insight we can conclude that increased physical activity can benefit everyone. nearly people can begin gradual, moderate exercise on their own. some other activity that can help you in losing calories is horticulture. If this is your hobby than you will never become obese. There are lot of moves involved in gardening like- raking and edging the lawn, moving about the mulch pile, digging holes, pulling weeds and planting seeds. Gardening utilise all the major muscle groups in the body. As per the statistics half an arcminute gardening can help a 185 pound person to shorten around 202 calories.According to one of the studies conducted on this subject gave some astonishing findings much(prenominal) as- gardening could reduce insulin resistance in human body. Increase in insulin resistance could lead to metabolic conditions or diabetes, both of those can significantly contribute to the risk of heart disease.It has been suggested that urban gardens should not only be employ to mend public health and provide fresh produce but also to provide exercise. Also, for better gardening, gadgets like electric weed-whackers can be used, which make gardening easy. In addition to gardening, avoiding convenience devices like garage-door openers and remote controls can help you to burn calories and help to increase your overall amount of physical activity.The other activities that can help in reducing weight are as follows1. Sitting and reading or reflection TVInstead of considering this an exercise we destination this an activity. Sitting and reading burn more calories than sitting quietly or sleeping. Brain activity increases when we consciously interpret what we see or read, and for this we need unnecessary energy which is supplied by the body. Increased brain activity burns more often than not carbohydrates and gum olibanum very little total calories are burned, in contrast other m etabolic processes use fat to fuel the process. As per the estimate, this activity will burn 1-2 calories per minute which is very compared to muscle burning fat.2. deject fellows renal pelvis workLight housework can burn up to 2-3 calories per minute. For this activity higher percentage of fats are utilized which in turn can burn around 70% of calories. This activity is not usually considered for loosing weight, but if considered can help in make hasteing body metabolism. For example doing household activities such(prenominal)(prenominal) as washing, cleaning, sweeping, etc., require lot of energy outflow, as a result higher amount of fat are burned and hence it will lead to weight loss. Light household work can become a part of the exercise program and help to speed up metabolism. Once you set about loosing weight, your opinion regarding household work will change. Now, for you household work will be as exciting as any other exercise regime.3. WalkingWalking is considered to b e one of the best exercises for weight loss. Walking can help to burn around 55% of fat however, the amount of fat burned depends on the intensity of the walk. A brisk pass or long duration walk helps to burn heavy(a)r amount of calories. The choice of exercise can be make based on the amount of calories it helps to burn. Walking can be the exercise for the people of any age who want to lose weight.4. Aerobic exercise or light JoggingAnother option for weight loss is aerobic exercise. Aerobics are physical exercises that erect the heart rate and improve the oxygen expenditure in the body, which benefits the entire human body. Aerobics includes acts of pass, running, swimming and dancing. This exercise can burn a large amount of energy in the single go. However, for the obese, this exercise can be intense. Especially if obese tries to compete with other fit member. The side effect of intense aerobics on the obese is they may pick up heavy breathing that will result in burning of carbohydrates and slowing the percentage of fat burn to as low as 30%. Hence, it is suggested to start the exercise regime with gentle walk. After some calendar weeks you can move to brisk walking and when you become little fit you can then tack together to aerobics exercise for better results. 5. Running Average one mile in 7 minutes.Running 7 minutes a mile can burn more than 10 calories per minute. And looking at runners on the street, you may infer that this is the best exercise to lose weight. Most of the runners are slim and thin and this pace of running are suitable for them because they are trained runners and their muscles have adopted to this level of intense running over years. They utilize more oxygen which accelerates fat burning mechanism even at higher levels of physical efforts. However, for loosing weight this may not be the right exercise because you will loose 80% carbohydrates and only 20% fat. Loosing higher percentage of carbohydrates will accelerate appe tite rather than suppressing it.6. Sprinting or weight trainSprinting or weight training is few of the intense exercise you can perform for weight loss. This exercise burn lots of carbohydrates and the amount of calories burned is also very high. However, this exercise can be performed for small durations due to muscle exhaustion. This exercise requires lot of rest between the training sessions and hence can burn fewer amounts of calories. The other exercise like aerobics can be performed regularly because of low physical exhaustion and hence can burn more calories compare to sprinting. You can get positive results by working out lightly over a longer duration.The outcome of above explanation is intense exercise is not a good choice when you want to loose weight. However, it has recommended that intense training had affects on metabolism even though the workouts has stopped resulting in loosing many extra calories during the rest period. Building lean muscles by using weights can p rovide added advantage by increasing the metabolism and helping in burning the fat at the rest period. If your fitness level is ok then weight training exercise can provide excellent results.For the fit operation of body system parts, regular exercise is moldiness. Mild exercise helps to maintain the size, tone, shape muscles of the body and laborious exercise strengthen them. Exercise aids joint flexibility and chain of mountains of movement. Performing 5 minutes of each push ups and squat would aid in building muscle mass. The muscles help in higher metabolism and thus burn more calories a day. According to the fitness consultant Mr. Harley Pasternak, author of The 5 Factor Diet, the high heart rate would burn more calories post cardio. The intense the workout, the longer it would take for metabolism to return to its original state.Regular exercise would help to lose weight. The key to lose weight is to exercise sufficiently longer and harder so that your body should burn more c alories than it generated each week.A moderate to intense aerobic exercise performed for 45 to 60 minutes at least 5 magazines a week would give you the best results.5 reasons for exercise1. Additional energyAs per the study conducted by the scientist at the University of New Orleans, it was proved that exercise can make you more energetic. To prove this fact, scientist conducted a research by asking 42 participants to gauge their frame of mind before and after a 50 minutes aerobics. The result was the most of the participants felt less tense and tired after the exercise. As per the research conducted in the year 1997, brisk 10 minute walk can provide more energy than eating a candy bar. This is because exercise boosts a hormone that increases energy. Few workouts would strengthen the lungs capacity to pump more oxygen which will aid to improve muscles strength leading to increase in stamina. Hence after workouts you will feel more energetic.2. Relieve from stressA simple workout ca n help in reducing stress and anxiety. At Indianan University, researcher used psychological test to measure the anxiety levels in living beings. As per the test, 15 participants were asked to report how they felt before and after a 20 minute workout session. As per the participants, they felt considerably less anxious during an hour and two after the exercise session. Exercise not only enhance the flow of brain element like serotonin, that aid positive mood, but also increase the body temperature which is relaxing like taking bath in hot tub.3. Creative MindExercise can help in being creative. An experiment conducted on 63 participants at Englands Middlesex University, showed very impressive results. Participants were tested after they did aerobics and after they watched a video. The result was they felt more affirmative and also they scored higher on creativity after the workouts.4. Healthier arteriesHigh-density lipoproteins or high-density lipoprotein (good cholesterol) helps cl ear the body of low-density lipoproteins (LDL), the one which add to artery-clogging. As per the studies HDL can carry cholesterol deposited in arteries to somewhere, where it is not harmful, safeguarding arteries. Hence HDL is very important for the body and exercise enhances the levels of HDL in the body. There is another fat particle in the blood called triglycerides which is related to heart. As per the studies, the lower the level of triglycerides, the lower the risk of heart disease. The intense workout lowers the level of triglycerides by more than 40%, hence lowering the risk of heart disease. physical exertion converts triglycerides into fatty acids form which can be burned for energy. You burn calories when you workout which will lead to loss of weight.5. Improved defencesAs per the saying, when you exercise you have 40 to 50 % fewer sick days. When you exercise, your heart starts pounding faster and the blood compel increases, driving disease-fighting immune cells into the blood. Theses cells detect the troublemakers like cold, flu viruses and other bacterium and fight them off the body.Other alternatives to burn calories and Build StrengthSpice Up Your usageExercise comes in varieties such as walking, jogging, aerobics, tai chi, tennis, gardening, swimming and many others. The important thing is to know which one is enjoyed by you. The more you enjoy the more you can workout. As the saying goes, variety is the spice of life.Workout using exercise ballsIt is a well know fact that many people use exercise balls to workout. They are orthopaedic balls and a highly competent exercise tool. They are handy and thus people can perform workout at any place such as office, home, in nominal head of television using these balls. The above illustration is enough to prove the effectiveness of the balls. The additional reasons for the popularity of the balls are explored below.Positive aspects and benefits of orthopaedic ballsBecause of the balls ergonomic features, they provide support to your poser helping them to be straight and thus making your body well balanced. You can sit on this comfortably with the satisfaction that your sitting posture is determine and healthy. You can sit on these balls in the office comfortably.While working for moderate hours, you have to sit continuously in the same position. This is bad for the back and unhealthy. The orthopaedic balls forces you to change position in order to balance your body on the ball thus providing motion and helping to keep your bones and joints tensile and in shape.Now the question is how it can be an exercise ball. The answer for this question is when you are trying to balance your body on the ball it makes you reach out your muscles and joint without your knowledge. Also, the ball can be called as an excellent companion because numerous exercises can be performed with the ball and it helps you to stay fit and in shape.Other benefits of orthopaedic balls areOne of the bene fits of performing workout using balls is exercise boosts your metabolism and blood flow helping to clean your organism, thus providing a healthy lifestyle.Exercise balls are less costly compared to other exercise equipments such as treadmill, weighting devices, etc. Also, since it is toy like, you can have more fun plot of land exercising and can burn calories, gain muscles, lose weight and stay fit.There are lot more benefits of exercise balls additional to those mentioned above. These balls are cheaper and affordable. They can be kept any where in the house and you can enjoy performing on it when ever you want.The other fun and inexpensive exercises areExercise BallsAs discussed above, exercise balls are the recent edit outs. The brightly colour oversized plastic balls can be used to perform variety of exercises which helps to improve balance, move provide Strength, flexibility, coordination, better posture. It also helps in strengthening your body core muscles such as abdomen, back and sides.PilatesAnother exercise which is in trend is Pilates. It helps in strengthening your muscles, making them flexible and improves posture. The origin of Pilates dated back to 20th century it was comeed by the German man named Joseph Pilates. Pilates concentrates on using body core muscles to support move through large range of motion. Pilates exercise is performed using mats. But, there are some Pilate exercises which require other large equipment involving pulleys. Pilates is very popular among celebrities and professional dancers, it help to integrate mind and body and helps to maintain slim and healthy shapes.Resistance bandsThis is a common game play by the kids. A rubber band is stretched with the index finger and it flings across the room to the other person for fun. The same concept is applied in the resistance bands. However not only your index finger but the whole body muscles get workout. In resistance bands, you use your own body weight instead of the exter nal weights like dumbbells for resistance.This is how the resistance bands workTo use resistance band, you should slip the band around your arm or foot and extend or lift the limb against the bands resistance. It can also be sheltered to the door or bar for doing exercise. This is also a cheap and portable exercise tool. They come in different sizes and with different degree of resistance. The utility of shorter bands is they help in strengthening hips, ankles, wrists and hands where as longer bands are used for legs and arms. There are implicit colours to identify the resistance. Yellow colour bands are identified as least resistance bands followed by green, red, blue and black.Physical exhaustion (Exercise) is more beneficial than dieting to overcome obesityIn the research conducted at Wake Forest University Baptist Medical Centre, the researchers were trying to understand what aid in reducing the size of abdominal fat cells. These cells play a major role in developing diabetes an d heart disease.The study conducted for 20 weeks gave them the important fact such as burning calories is only one of the remedies for reducing abdominal fat cells the other things that are require is change in lifestyle.Though it is a well established fact that exercise can help in reducing fat cell size, the intensity of exercise is matter or not is not proven. Since it is prevalent that more women suffer from obesity than men, the study usually involves women participants. The target was to lose 2800 calories per week. The participants were divided into three groups and each group had different set of book of instructions for loosing weight. The first group need to burn calories by dieting alone. The second group was required to walk at the speed of 1 to 2 miles per hour on a treadmill three times a week for around 50 minutes. The third group was required to walk at the speed of 3.5 to 4 miles per hour, three times a week for around 30 minutes.The food was be after by the regis tered dieticians. The body size, weight, total fat and abdominal fat cell size were measured before the experiment. After the experiment the results were All the participants from the three groups were able to reduce body weight, fat mass, percent weight, waist and hip girths. However, the second and the third group were additionally able to reduce around 18% in the size of abdominal fat cells because the first group was only on dieting were as the second and the third group was performing exercise. some(prenominal) the second and the third group were able to burned 400 calories per week through walking.The one of the main reason behind the obesity related diseases is the abdominal fat. It is suggested that the exercise should be prescribed as the prescription for treating health complication related to the abdominal fat.Gym can be part of your homeCardio exercises are considered to be the best regime for maintaining proper health and body fitness. However, prosecute gym is difficu lt because of the cost and time factor. Nevertheless, it is not required to go to gym for exercising it can be done at the privacy of your house if you have will and perseverance for the continual workout. If once you are prepared for an hour exercise daily, you can have fit and healthy body and can be a part of exciting world of home cardio workout.Performing cardio exercise at homeStep aerobics is one of the best cardio exercises purchasable at present. Intense step exercise performed for a period of half an hour will help you to burn around 400 calories. Therefore, though it is mostly performed by the women, this can be a good option for men too. This is an excellent exercise that can help all without of any sex bias. jumping RopeJumping rope can be a valuable additional exercise tool to the home gym. It helps to improve body parts such as limb coordination, speed and eye movements, thus improving endurance and stamina.Stationary bicyclesBy cycling regularly you can burn around d calories in a single go. This is not a new exercise. People who are in cardio and fitness would have known the benefits of cycling. Therefore, stationary bicycles can be an addition t your gym for easier weight loss and fitness.The other highly productive physical exercises are jumping jacks and swimming. Addition to this, regular walking can work wonders for cardiovascular health. Hence, all the exercises that are mentioned above combined with some other can become your personal exercise regime and you will be benefited without ever leaving the peace of your home.Water Aerobics and its benefitsThough some people have different view regarding pissing aerobics because of plastered discrimination, it can be a lot of fun and excitement for kids and adults.Aerobics is a physical exercise discussed earlier in the article. The latest addition to aerobics is water aerobics and has many advantages. There is no age restriction for this exercise. Its all depends on individual need and ca pabilities. Water aerobics involves movement of each and every muscle and joints of the body. It is very fun because it calm the heat that generate from exercises.Water allows floating and thus puts less strain on the joints and enough pressure on muscles to work. Obese, who are for a while unable to do exercise can opt for water aerobics. It is sure water aerobics would kindle their spirit.For water aerobics classes certain things need to keep in mind. The exercise regime should be formulated with the help of physicians. Person having diabetes should have medical indication. The water temperature should be controlled to provide optimal conditions for burning of calories. Warming before the exercise is essential and taking shower after the exercise is must because water might be chlorinated. Drinking plenty of water helps to keep you hydrated. It is always advisable to have instructor while swimming and to follow all safety rules for your well being. If necessary you can use floatin g devices which can help you to be focused on exercise routine.Water strengthens the muscles, hence walking, running, jogging in the water helps to develop cardio respiratory fitness. Different games involve different movement thus provide flexibility. As the classes progress, you can go to deep water depending upon the workout.Maximum of 20 to 40 minutes of jogging and walking per session should be enough for the body. You can burn more calories through water aerobics. You can burn around 340 calories while jogging in chest deep water for 30- minute compared to 240 calories you burn when jogging on land. A well qualified instructor is a must who not only can instruct on water aerobics but also can understand health concerns.Children and exerciseThe percentage of obese children has increased drastically in past 30 years. The cause of this is the inactive lifestyle, less involvement in extra curricular activities and sitting and ideally watching the television or playacting video ga mes.The parents and the caretakers should plan the schedule in a way that it should accommodate all activities necessary for child. There should be time limit for watching television and the rest of the time should be planned for productive outcome. Child should be encouraged for physical activities such as walking rather than bus, using stairs instead of elevators. As the saying goes children learn from adults. Hence parents should set example for childrenFor child, the routine is full of physical activities. They enjoy playing indoor and outdoor games. These games provide lot of movement and thus provide flexibility and stamina to children. Adults who thing exercising as lifting weights and sweating in gym, can learn from childrens play.Fitness comprises of the three elements stamina, strength and flexibility and all these things can be found in childrens play. All the above three mentioned elements can be seen when children are chasing each other, crossing monkey bars and when t hey bend to tie shoe laces.It is a duty of parents and teachers to make sure children participate in mixed activities which have all the elements of fitness. Endurance (stamina) would build when children practices aerobics. Aerobics increase heart rate and speed up breathing. If done regularly, it enables the body to provide oxygen to all the cells and it helps in strengthening the heart. Running, skating, walking, cycling, playing basketball, soccer, swimming, tennis are the aerobics activities and if carried out regularly can benefit the body immensely. Beside useful, these activities provide fun and excitement.Weight lifting is not the only tool for gaining strength and the children who want to do weight lifting should perform it under adult supervision. However, children can gain strength while playing such as climbing or wrestling. Additional to this, children can perform sit-ups, crunches, and push ups for toning their muscles.Stretching of arms and legs helps to improve flexi bility and is the activity children perform from early age. short children start stretching when they reach for things they want or when they do cartwheel. It is not necessary that all children should do the same exercise or spend same amount of time on exercising.For infants, there is no much requirement for exercise. However, children of age 2 and above should spend hour an hour performing planned activities and one hour playing freely. Pre-school children should spend more than an hour for planned activities and the school children should spend more time.Exercise is not only beneficial for adults but it is also has many benefits for children. Children who perform physical activities are less prone to obesity and type 2 diabetes. Physical exhaustion leads to strong muscles and bone twist and has slim body. Also, exercise helps in controlling blood pressure and cholesterol levels in blood. And thus young children have better chance to be healthy adults. Physical exercise not only keeps good health but also aid in better sleep and helps to cope with stress. With respect to food, parents and teachers are responsible for incorporating the healthy food habits among children because junk food reduces the positive personal effects of exercise.The role of exercise in preventing childishness obesityThe increasing threat of childishness obesity is visible in the United States as well as around the word in developed and developing countries. Obese children are at a greater risk of severe medical complexity. The chronic disease such as osteoarthritis, diabetes mellitus, and cardiovascular disease can cause severe health complications. This will lead to poor quality of life, shortened lifespan, increased personal and financial burden. All the above occurred due to the physical inactivity. Thus, it is important to consider exercise and physical exhaustion as a resource to combat childhood obesity. To understand the literature of childhood obesity, familiarity of weight status in children and metabolic syndrome is important. Exercise plays a vital role in managing weight from prenatal to adolescent stage. Children family and community impact the accessibility of physical activity.Resistance instruct Vs. Aerobic TrainingResistance training and aerobic training are best in the routine for any population unless there are some underlying circumstances. Both the workouts have their benefits. However, the benefits you get from these workouts are different. No one is better than other. Which one to select depends on the requirements?Resistance and aerobics exercise should be incorporated for childhood obesity. The two exercises go one after the other. Resistance training builds muscles, which in turn helps in burning more calories during aerobics. It is proven that aerobics burn more calories resistance training has higher position for burning calories.Resistance TrainingResistance training increases muscular strength. It is the ability of muscle to pro duce force against a resistance. Muscular strength is the ability of a person to exert force on physical objects using muscles. Muscular strength enhancement can be improved by introducing muscles to a stimulus which is greater in resistance than they are familiarized to. The above mentioned resistance is heavier than aerobics resistance. It should be noted that, one-time(a) children get more benefits from the resistance training than the younger ones. This happens because due to the release of hormones after puberty. For the same reasons, men will have greater training effects than females. Resistance training not only increase bon