30 Minute Weight Loss Exercise Proves Most Effective

30 Minute Weight Loss Exercise Proves Most Effective


If you're “averagely overweight,​” that is,​ not doctor-diagnosed with extreme obesity,​ or​ if​ you just want to​ feel better by losing or​ shedding a​ few pounds,​ there’s good news for you – from ACCREDITED,​ reliable,​ trusted experts who also care about your well-being. [See: ACE; ACSM; AHA; or​ AHA.]

Truth: Ten minutes of​ daily exercise is​ admirable because it’s far better than zero minutes of​ productive energy expenditure. However,​ exercise physiology and weight loss science point to​ 30 minutes per day,​ at​ least three times per week,​ as​ part of​ your best body fat improvement scenario.

Why Does 30 Minutes Prove So Beneficial,​ And What’s the​ Other Part of​ an​ Effective Weight Loss Scenario?

Your body has only three possible energy systems. Two of​ them are oxygen-INDEPENDENT. Yet,​ in​ order to​ metabolize fat,​ your body demands that oxygen be present. Long-story-short: brief,​ especially “quick” exercise bouts look for quick energy sources. These reside in​ blood and in​ muscle. it​ takes more than a​ few minutes to​ significantly tap into your fat stores,​ and especially,​ to​ burn enough of​ it​ for a​ long enough time to​ lose some substantial body weight.

This is​ almost the​ exact opposite of​ muscle tissue,​ where you can see and feel virtually immediate results. Burning fat requires patience. You simply have to​ allow yourself TIME to​ let exercise effects occur.

Reach Your Aerobic Threshold

Generally,​ exercise begins with a​ warm-up phase,​ at​ least 1-3 minutes. Provided your intensity remains within your target heart rate training zone,​ (about 120 heart beats per minute – an​ estimated average for most non health-impaired adults) you’ll spend the​ next 7-10 minutes reaching your aerobic threshold. Staying near-to,​ but right below the​ point where your muscles burn (from a​ too-highly-intense performance causing lactic acid build-up) will bring you to​ a​ virtually perfect “fat-burn.” Yet,​ THIS very special meeting only occurs at​ medium-to-low intensities,​ which takes longer periods of​ time.

Lipids (a simplified word for “non-water-soluble-fats” within your system) have to​ move from the​ outside of​ a​ cell,​ through the​ cytosol,​ mix with pyruvate,​ plus oxygen… then proceed to​ your “furnace” (mitochondria). This is​ where you break fat down into your “rewarding and much-wanted” by-products – energy (the work you’ve achieved); H2O (sweat); and carbon dioxide (a lot of​ continuous “exhaling”).

So,​ if​ you quit at​ the​ 10-minute mark,​ you deny yourself approximately an​ additional 10 calories or​ more per minute of​ weight lost,​ primarily from fat stores. Stopping this process at​ 10 minutes is​ much like going all the​ way to​ the​ door of​ your favorite party but never stepping inside…for the​ “real” action.

Reasons Why You Should Work Out More Than Ten Minutes

With all of​ that said,​ there’s an​ even more monumentally powerful yet scientific reason why you should work out for more than only ten minutes. in​ fact,​ at​ least 30-minute exercise sessions prove most beneficial for effective weight loss and improved endurance. You’ll get three fundamental benefits from this:

First,​ you preserve your LEAN body mass (which you need because it​ burns fat far better than fat can burn itself).

Second,​ you get to​ expend MAXIMUM calories (the true key to​ losing weight – maximizing caloric expenditure,​ which is​ a​ time-consuming venture).

Third,​ your extended physical activity makes you change the​ way your body USES food internally or​ metabolically (for example,​ getting three-fold increase in​ calories expended,​ compared to​ person remaining sedentary.).

To Summarize,​ Experts Now Agree

The bottom line is​ that essentially all experts in​ diabetic science,​ obesity control,​ dietetics & nutrition,​ exercise science & personal training,​ and exercise physiology agree that extended,​ low-to-moderate-intensity physical activity is​ yet the​ most significant and flexible factor in​ energy expenditure for losing weight.

Mix that with practicality,​ reasonability,​ and utilize the​ following tip: Base your safe,​ effective weight loss goals around the​ fundamental principle that you need to​ alter your energy balance in​ the​ NEGATIVE direction by expending about 500 calories per day from smartly manipulating both EXERCISE AND DIET. You’ll find that it's barely even possible to​ accomplish this feat by altering food alone. With exercise,​ however,​ you can obtain your weight loss objectives much more comfortably and conveniently,​ plus safely,​ too,​ for results that are long-lasting and health enhancing.

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