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.


BRS Physiology (Board Review Series)
Be prepared—for the course and the Boards—with BRS Physiology, Sixth Edition. This bestselling book provides over 350 USMLE-s…
Human Anatomy & Physiology (9th Edition)
&>Ninth Edition of the best-selling Human Anatomy & Physiology, trusted authors Elaine N. Marieb and Katja Hoehn have produced the…
Human Anatomy & Physiology
NOTE: You are purchasing a standalone product; MasteringA&P does not come packaged with this content. If you would like to purchas…
Anatomy & Physiology: The Unity of Form and Function
A Doody’s Core Title for 2015! With Saladin, students make connections through learning outcomes and assessments, integrated media…
Physiology of Sport and Exercise 6th Edition With Web Study Guide
Physiology of Sport and Exercise, Sixth Edition With Web Study Guide, frames research findings in physiology…
Physiology of Behavior (11th Edition)
The most current, comprehensive, and teachable text for behavioral neuroscience   Thoughtfully organized, Physiology of Be…


* Anatomy and Physiology of Muscular System

human anatomy human body muscular system human skeleton muscles of the body muscle anatomy human muscles anatomy of the human body the muscular system human body for kids muscular diseases human body muscles muscular system functions diagram of the human body muscular system diseases skeleton anatomy introduction to the human body functions of the muscular system muscular system definition the muscular system anatomical chart muscular system diagram human muscular system muscular system for kids chapter 6 the muscular system the human anatomy human anatomy muscles smooth muscle cells function of the muscular system function of muscular system what is the function of the muscular system muscular system facts muscular system organs muscular system function what is the muscular system diseases of the muscular system skeletal and muscular system gross anatomy of the muscular system anatomy human human body muscle diagram human muscle chart functions of muscular system what does the muscular system do kids health igestive system muscular system quiz how does the muscular system work muscular system poster the body works parts of muscular system human anatomy bones human anatomy for kids bones of human body about human body facts about the muscular system organs in the muscular system parts of the muscular system muscular and skeletal system

Anatomy and Physiology of Muscular System Anatomy and Physiology of Muscular System

Related Articles:

Published at: Science News Articleshttp://sciencenewsarticles.org

Article Source