OptimizePMD: Exercising for Weight Loss — Why It Works & What Types of Exercise Help
Exercise is a key component of any weight loss plan. Why does exercise work for weight loss? What types of exercise should you focus on? Greenville health coach Caiti Nascarella explains. Watch the video below and read on for a full recap.
3 Reasons Exercising for Weight Loss Works:
- The obvious one. You burn calories during exercise. While changing your diet is the most important part of any weight loss, consistent exercise is a key supplemental part of the process.
- Strength training helps you burn calories both while you are exercising, but also while at risk thanks to the addition of lean muscle mass increasing metabolism.
- Exercise helps decrease your glucose levels, while increasing your HDL (good cholesterol).
3 Types of Exercise to Focus on for Weight Loss
When we think about exercising for weight loss, there are three types of exercise to think about: aerobic exercise, strength training, and flexibility.
1. Aerobic Exercise for Weight Loss
If you're starting out and haven't exercised in some time, start small. This reduces risk of injury, overuse, and general aches and pains.
If you want to lose weight, it's recommended to begin with low-impact exercise that is low to moderate intensity for a longer duration of time. What does this mean?
- Type: Walking, biking, elliptical, or swimming.
- Intensity: You should be able to carry on a conversation with slight breathlessness.
- Duration: Work up to 30-60 minutes daily.
2. Strength Training for Weight Loss
Strength training builds muscle tissue. Increased muscle tissue means you burn more calories at rest than someone who has less muscle tissue. This increases your metabolism.
Strength training often involves a variety of exercises to target multiple muscle groups. This can reduce risk of overuse injuries since you aren't doing a singular exercise daily for a longer period of time as you would with aerobic exercise.
Because of the variation and decreased risk of overuse, it may be most comfortable to begin with strength training exercises.
3. Flexibility for Weight Loss
Stretching helps improve flexibility and mobility, two very important components. Flexibility means the lengthening of a muscle. Mobility references the range of motion of a joint. Both are essential to weight loss. Stretching also helps decrease the soreness that could occur from aerobic exercise or strength training.
Stretching may be a little uncomfortable but should not cause pain. If it does, stop immediately. Also, it's best to stretch when your muscles are already "warmed up" such as after aerobic exercise or strength training. This reduces risk of injury to muscles and other tissues.
OptimizePMD is a new wellness program under development at PartnerMD. By emphasizing various exercise strategies and explaining the science behind them, OptimizePMD will help participants achieve and maintain optimal physical performance at all stages of life. Check out more OptimizePMD content here. More information coming soon!