The medical community has long recognized that exercise and diet are the two most. important health factors. From several studies, we know the benefits of adding exercise. to your diet to reduce the risk of serious diseases. A recent study by the World Cancer Research Foundation found that adding exercise. to a healthy diet can reduce the risk of heart disease and cancer by up to eighty percent.
Two studies completed in the late 1990s found. that less than four in ten adults maintain an exercise regimen. Another medical study conducted in 2003 found that more than. seventy-six percent of women and sixty-four percent of men were sedentary. The combination of a sedentary lifestyle and poor. eating habits are the cause of obesity in today's society. People who are considered obese have a body mass index (BMI) of 30 or higher. A person has a BMI between 18.5 and 24.9, and a weight between 25 and 29.9 is considered to be in the normal weight range. Incorporating a daily exercise routine at any level will have. a positive effect on your health.
We all know that healthy
eating habits. like those prescribed in the South Beach Diet will help you maintain your ideal weight. Admittedly, regular exercise is also important. Exercise increases the body's metabolic rate. This allows the body to "burn" blood sugar (glucose) faster. The use of spent fuel prevents the intake of calories as extra weight. An exercise regimen that includes increased cardiopulmonary activity will increase the metabolic effect.
Your target heart rate during exercise should be. be sixty to eighty percent of your maximum heart rate. This can be calculated by subtracting your heart rate from yours. maximum heart rate at rest and multiplying the result by sixty, then by eighty percent. The lowest number is your lowest level during exercise, and the highest value is your highest target heart rate. You can also use one of the many heart rate calculators available online to determine your goals during exercise.
Fitness goals are harder to achieve without exercise. A sedentary lifestyle burns fewer calories per day, regardless of diet. To achieve the desired weight in the condensed period, you must increase some level of exercise. Lean muscle mass does burn more calories, but muscle mass loss alone will not be achieved without increased cardio.
The ideal combination for weight gain
is an exercise program that includes cardiovascular exercise and muscle building. A healthy diet is important to build muscle mass and reduce body fat. A person's lifestyle should reflect all of these components to produce the desired calorie burn when burning. People have had incredible success with the South Beach Diet made even better by adding a suitable exercise program.
A good exercise plan is determined on a case-by-case basis. A person who is unhealthy or overweight should not automatically jump into a vigorous exercise regimen. This approach should be a gradual building of exercise strength over some time. Many experts agree that walking is a great platform to start your exercise program. The goal should be to increase your walking time until you reach a point where you are taking it. ten thousand steps a day. In addition, muscle-building or toning exercises should be started with minimal additional weight. Start with light weights, one-pound hand or ankle weights. If you overdo it at the beginning of your exercise program, you can injure yourself.
If you are active and I moderate.
shape, increasing your exercise activity, and weight training. will increase your metabolism. It is important to note that following the same. exercise routine over time will limit the effects of fatigue. To maintain an optimal metabolic rate, it is important to vary the type and duration. of your exercise routine. Any certified professional trainer. will advise you to modify your exercise and maintain. a healthy diet to maintain fitness and maintain weight.
Adjust your exercise routine to rotate between different types. For example, do a brisk walk on the first day, then. upper body on the second day, thirty minutes of cardio on the elliptical. the machine on the third day, lower body weight on the fourth day, and so on. After two to three weeks, change the exercise routine again. If you stick to your healthy eating habits as outlined in the South Beach Diet, and increase the party