Weight-loss: Benefits of Cardiovascular Exercise and Ways to Achieve It
According to the American College of Sports Medicine’s (ACSM) Guidelines for Exercise Prescription, recommendations for weight-loss as a result of exercise are that we aim for 60 to 90 minutes of moderate to vigorous physical activity each day.
Initially, your goal is to aim for 30 minutes each day, which promotes health, and then gradually build-up to the recommendations. You can do this by splitting up your exercise sessions while also aiming to have a more active day, getting extra steps for things you normally do.
Measuring Your Exercise Intensity
Exercise is measured by a term called, Rate Perceived of Exertion (RPE). Imagine a scale of one to 20, or even one to 10. One being the easiest; like lying in bed, while 10 is the hardest; where you feel like you have to stop because you are working too hard. You should exercise at a rate around six to seven.
If you are walking with someone, this will be at the point where you can keep a conversation going, but where you need to take regular deep breaths and you would not be able to sing to your friend. If you are working too hard, you will not be able to talk.
Low Intensity — This will feel like work that you can continue for a long period of time. These are activities like shopping, slow walk or a bike ride on a level surface.
Moderate Intensity — This will get your heart rate up to a place where you feel like you are working and it takes
an effort to maintain the intensity. This intensity of exercise will help you maintain your health.
Vigorous Intensity — This will feel like an all-out effort, your heart rate will be high and you will not be able to speak complete sentences without taking several breaths. This improves athletic conditioning.
Benefits
The benefits to cardiovascular exercise are boundless. Exercise that increases your heart rate to a moderate to vigorous range can impact changes in the body, including weight-loss. Moving more means more calories burned. The more intense the exercise, the higher number of calories burned per minute, and the less time required achieving benefits.
See full article here:
http://www.obesityaction.org/educational-resources/resource-articles-2/exercise/weight-loss-benefits-of-cardiovascular-exercise-and-ways-to-achieve-it
According to the American College of Sports Medicine’s (ACSM) Guidelines for Exercise Prescription, recommendations for weight-loss as a result of exercise are that we aim for 60 to 90 minutes of moderate to vigorous physical activity each day.
Initially, your goal is to aim for 30 minutes each day, which promotes health, and then gradually build-up to the recommendations. You can do this by splitting up your exercise sessions while also aiming to have a more active day, getting extra steps for things you normally do.
Measuring Your Exercise Intensity
Exercise is measured by a term called, Rate Perceived of Exertion (RPE). Imagine a scale of one to 20, or even one to 10. One being the easiest; like lying in bed, while 10 is the hardest; where you feel like you have to stop because you are working too hard. You should exercise at a rate around six to seven.
If you are walking with someone, this will be at the point where you can keep a conversation going, but where you need to take regular deep breaths and you would not be able to sing to your friend. If you are working too hard, you will not be able to talk.
Low Intensity — This will feel like work that you can continue for a long period of time. These are activities like shopping, slow walk or a bike ride on a level surface.
Moderate Intensity — This will get your heart rate up to a place where you feel like you are working and it takes
an effort to maintain the intensity. This intensity of exercise will help you maintain your health.
Vigorous Intensity — This will feel like an all-out effort, your heart rate will be high and you will not be able to speak complete sentences without taking several breaths. This improves athletic conditioning.
Benefits
The benefits to cardiovascular exercise are boundless. Exercise that increases your heart rate to a moderate to vigorous range can impact changes in the body, including weight-loss. Moving more means more calories burned. The more intense the exercise, the higher number of calories burned per minute, and the less time required achieving benefits.
See full article here:
http://www.obesityaction.org/educational-resources/resource-articles-2/exercise/weight-loss-benefits-of-cardiovascular-exercise-and-ways-to-achieve-it
No comments:
Post a Comment