How good is internet advice on exercise?
Lots of people want to lose weight, and what you eat is obviously important. But what advice is out there on the best exercise to lose weight? Is it good advice? Do a little googling to see what is out there, and report back on the exercise regimens you find that either make no sense physiologically, or seem to go along with what you have learned so far about muscle metabolism.
26 comments:
This site, just like the lecture, recommends some good old walking at a rapid pace. They recommend one hour of it a day, or breaking it up into sections, like three twenty minute sections. Not only will this burn one pound everyday, but there are other benefits as well, like lowering blood pressure and reducing the chance of heart disease, as well as obtaining a better body. It's nothing strenuous, it's simply choosing to walk when most people would rather drive.
http://www.goodhousekeeping.com/health/fitness/lose-weight-walking-0603
I've been training for a marathon, and one of the biggest hurdles I have to overcome is losing my body fat from a year's worth of strict body building. A friend who is a cross-country runner introduced me to a training regimen called 'High Intensity Interval Training' - HIIT for short. Someone mentioned in class about jogging and sprinting in intervals, and I think the person was alluding to HIIT. According to numerous sources, with intervals of sprinting and jogging, though it may burn less calories than a long, steady rate workout, it increases one's resting metabolic rate, thus eating up your body fat. There are numerous sources that support this claim:
[Research in East Tennessee University]
http://etd-submit.etsu.edu/etd/theses/available/etd-0412101-214442/unrestricted/king0417.pdf
[National Institute of Fitness and Sport, Japan]
http://www.ncbi.nlm.nih.gov/pubmed/8897392
According to one site, HIIT forces your body to fluctuate its metabolism - one second its using aerobic, next second, its anaerobic, which then causes the body to recover more afterwards. This recovery increases resting metabolism, which will tap into fat tissue in order to get energy, since fat has the most ATP.
Let me put it in another way. I guess high anaerobic work outs destroy muscles, but you can only do anaerobic workouts for so long before you poop out. So the short intervals of jogging allow your body to recover, and reconvert the lactic acid back to glucose (I don't know how long that would take, really, so I'm making a leap) so it can be used again anaerobically. Then, after the workout when you're resting, with the heavily destroyed muscles, your body will require more ATP to fix it up. Since your body will require a tremendous amount of ATP, it will tap into fat where there is the most adequate.
-Mike
I found an article that summarizes a book by Ken Kinakin called “Optimal Muscle Training.” One of the sections in the book discusses long duration cardio and its benefits. 60 minutes per day or more of long duration cardio burns calories burned from fat. However, long duration cardio is low in intensity. Low intensity cardio, while having the benefit of burning more fat relative to carbs, does not burn as many calories per unit of time. This makes long duration, low intensity cardio (such as walking) most appropriate as a fat loss technique for beginners who can’t achieve higher intensities yet. But if you're already in shape and want to save time then you can do briefer sessions with higher intensity. Personally, i think any type of working out is beneficial, anything is better than just sitting around watching t.v.
http://www.greenapplehealth.com/exercise/fat_loss_techniques.htm#11
There are many ways to lose weight. You can lose weight through exsecise or through controlling your eating habit. To lose weight with exerciseing, you can do weight training and aero-exercise[running/walking]. TO lose weight, you have to calculate those calories that you consumed and you lose. To burn calory the website suggests you to feel free to increase speed and incrase the incline.
http://exercise.about.com/od/weightloss/a/weightloss101.htm
This website is extremely informative on ways you can lose fat. In this particular site, it tells you 101 ways to lose the fat. It first talked about weight training, and several exercises you can do such as supersets. I found it interesting that the site says to walk and burn calories after working out. I have always heard from trainers that you should jog and do some cardio. to get your heart rate up before you start to work out. They talked about doing all of the exercises in the gym while standing. I found it funny when they said to break all of the big plates in the house, and use the smaller ones. Another interesing thing was that they said not to skip meals because your body starts to break down the muscle tissue for energy. Brisk walking which was also discussed in class, is another way in order to lose fat and lowering your chances of having any heart problems.
http://findarticles.com/p/articles/mi_m1608/is_5_21/ai_
Click here.
This is the exercise section of a weight management guide. The website says to do moderate intensity activities for 30-60 minutes. It says it can be done all at once or spread out over the day. An alternative suggestion they give is to walk 10,000 steps a day. From what we learned in lecture today this seems like a good guide. The guide suggests doing aerobic activities and in lecture we learned that is the best way to lose fat when doing exercise.
As was said in lecture, walking is a much better way to lose weight than simply sitting on your butt. The article, "Walk (or Run) Your Butt Off," says that maintaining a workout regimen of cardio (as in walking, walking/running, or running) plus muscle strength training is a great way to burn a lot of calories, along with shaping and toning your muscles. The workout itself isn't that hard at all. It simply requires a few minutes (15-45 mins) 3-5 days a week of walking at various paces, and, for a more intense workout, adding 2 days of strength training. What's good about this workout plan is that it combines aerobic (cardio) with anaerobic (strength training) metabolism--and it doesn't even require a gym membership! If all it takes is half an hour's worth of walking to get a healthier body, I don't see why anyone shouldn't try it.
http://www.shape.com/workouts/7758
This website is pretty interesting. It provides a lot of different tips for how to cut a little bit of calories here and there and also what little things a person can do to burn calories. For example, it says to drink ice cold water instead of room temperature water because the body has to heat up the water when it takes it in which helps burn about 100 calories a day. Another tip this website gives is that a person should take the stairs instead of the elevator. It may not seem like much, but calories add up and in the end, a lot of calories are burned. Although this website gives all these little tips, it still says that exercise is a must. Aside from cutting all the calories, some cardio is required. What this website says seems to make sense because when a person does cardio, it is an anaerobic exercise which requires the use of glucose and then fats.
http://www.changingshape.com/resources/articles/lose-weight-fast.asp
This website rationalizes activities and debates which activity done can help one lose the most fat. It talks about just sitting around all the way to weight training. According to this, walking is the most effective method in losing weight. The longer one walks, and the more effort is done the more fat one would lose. The website states that it is different from running a mile at an average of 7 minutes, reasoning that the racers are thin, because they have trained their bodies to take in as much oxygen when they run, whereas when average people run the mile, it won't be the same because oxygen intake would not be done so fat would not be burned. This site makes sense to me!
http://www.weightlossforall.com/best_exercise_lose_weight.htm
this website promotes that you can lose weight but working out but at the same time by always smiling and keeping your boobs out. Definitely the weirdest thing I have heard of since I work out regularly.
http://www.kissandmakeup.tv/2008/03/weird_but_wonde.html
According to this site, walking is able to not only allow a person to burn fat, but is also able to increase metabolic rate and is a natural appetite suppressant. The site suggests that walking four to five times a week to lose weight effectively.
Some advice on the internet is not bad at all, especially when they provide workout methods that really do help. This site provides good tips on how to workout properly and how to workout if you are a beginner. Some of the tips include mixing up routines, clenching muscles, going daily so that your body could get used to working out, investing in a trainer that could help you with routines, and also looking in a mirror when lifting weights to ensure correct posture. Some of the tips are helpful and encouraging that's why some internet sites actually do help.
Here is the site!
http://www.dumblittleman.com/2007/06/6-workout-hacks-plus-8-tips-for.html
http://www.netdoctor.co.uk/health_advice/facts/loseweight.htm
NetDoctor pretty much goes along with what we all know too well, Diet and Exercise. It explains that many need to learn portion control so that they do not eat so much that it becomes an excess food and energy source for the body and they gain weight. It states that by simply reducing the amount of food you eat, switching a couple of the foods you eat (skim milk for regular, water for soda, etc), and walking briskly for about 20 min 4 or 5 times a week you will begin to see the pounds melt away.
Most people are interested in ways to lose weight and look great especially in the summer season. The internet is a great way to find information faster, but there are always sites that are not quit reliable and instead of containing true information that is based on research they will feed the reader false information usually in order to sell different products. I was able to find a lot of information on ways to lose fat and most of the information I found online were in sync with what we learned in class and that is that aerobic activity such as walking, jogging, etc. burns more fat than anaerobic exercise. So, most of the websites gave the same advice, but this particular site I liked the most because the information is based on research and mentions different kinds of foods and simpler techniques like dtanding up instead of sitting or sitting up straight instead of slouching that are proven to burn more calories because you are using more muscles to do these things. It also gives breathing techniques in order to get more oxygen to your muscles. As we have learned in class getting more oxygen to our muscles during exercise causes the muscle to burn more fat eventually.
http://www.redbookmag.com/your/burn-fat-yl
Most people are interested in ways to lose weight and look great especially in the summer season. The internet is a great way to find information faster, but there are always sites that are not quit reliable and instead of containing true information that is based on research they will feed the reader false information usually in order to sell different products. I was able to find a lot of information on ways to lose fat and most of the information I found online were in sync with what we learned in class and that is that aerobic activity such as walking, jogging, etc. burns more fat than anaerobic exercise. So, most of the websites gave the same advice, but this particular site I liked the most because the information is based on research and mentions different kinds of foods and simpler techniques like dtanding up instead of sitting or sitting up straight instead of slouching that are proven to burn more calories because you are using more muscles to do these things. It also gives breathing techniques in order to get more oxygen to your muscles. As we have learned in class getting more oxygen to our muscles during exercise causes the muscle to burn more fat eventually.
http://www.redbookmag.com/your/burn-fat-yl
i found some interesting tips while excercising to burn more fat.
1) Breathe in a little deeper during exercise and exhale slightly faster to improve oxygen supply
2) excercise should not be hardwork because more we sweat the less fat our body tends to burn off during exercise
3)To burn fat effectively you should be able to hold a conversation during a workout
4)Extra virgin olive oil contains essential fatty acids which can help increase the metabolism
5) women should try to exercise within the two weeks before your period. The hormones oestrogen and progesterone are at peak levels, and they encourage the use of fat as fuel.
during excercise, activites that are light and easy tend to burn a much higher percentage of fat because fat is a slow burning fuel that requires oxygen so if oxygen is delivered to muscle cells in sufficient quantities the cells can burn fat more easily and most of its energy requirement. the only bad thing is that a lighter exercise burns fewer total calories.
http://www.weightlossforall.com/burn%20fat.htm
http://www.webmd.com/diet/features/weight-control-that-works
Here's a three page article about healthy ways to lose weight. Some of the suggestions they give are: portion control, choices like 1% instead of 2% milk, avoid mindless eating and actually enjoy what you're eating, keeping a food journal, and keeping yourself motivated. In addition to healthy eating habits, they also suggest regular exercise, preferably walking. Combine these suggestions and you'll reach success!
The best ways to lose weight are controlling the food you eat and exercising. You can lose weight by reducing calories and choosing the kind of food to eat. Physical exercise is also important for a healthy weight loss. This kind of exercising includes strength-building, aerobic, and flexibility exercises. Dieting is also a way to lose weight, but there are some ways that are unsafe such as taking dieting pills and fasting which are dangerous. I think that the physical exercise goes along with what we've learned in class about muscle metabolism, especially when it comes to aerobic because we just learned about that. Aerobic also burns more fat.
http://www.epigee.org/fitness/weight_loss.html
This website provides you with the best heart training zone for what you want to accomplish through exercise. Some heart zones are better for burning fat while others are more helpful in improving performance and stamina. The information seems to go along with what we have learned in this class. For example, it mentions how exercising at an intense level everyday or beyond what is required, does not give you more benefits. Instead, it increases the chance of injury. It is a pretty good website that tells you what you should and should not do specifically to achieve your fitness goals. Tips on exercising techniques and the frequency of exercise will help you get back into shape.
http://www.heartmonitors.com/exercisetips.htm
This website is about diabetes prevention. It talks about ways that you can loose weight and prevent Type 2 diabetes. Adults should engage in physical activities for at least 30 minutes a day. Physical activities include walking, gardening, doing yardwork, swimming or cleaning the house. Childrens and teens should engage in physical activites for 60 minutes most days. To loose weight more successfully, adopting a healthy diet is also suggested. The Diabetes Prevention Program studied the effectiveness of this advice and found that 150 minutes of physical activity a week and a change in eating habits resulted in a loss of 10 to 20 pounds. The advice found in this site seems to align with the biology we learned. The website suggests physical activities that give a light sweat such as walking. This advice seems physiologically correct since hard, arduous physical activites build up muscles and does not help loose weight.
http://www.diabetes.org/weightloss-and-exercise/weightloss-getting-active.jsp
According to this site, you are about to lose weight with out doing any exercise. This site provides several rules about what types of food you should and should not consume. The first rule is to avoid "white" carbohydrates. Which does make sense because it adds alot of proteins. The Second Rule is to eat the same meals over and over again. I dont see why this should help. The third rule is to not to drink any sweets. Which makes alot of sense because it takes a long time for sugar to break down in our systems. The last rule i completely do not understand, it states that we shoudl take one day off and go all out and eat all the unhealthy foods that we want. Why would someone do that after working the whole week to avoid all those carbohydrates and sugars. I do not believe that these recommendations will help a person lose 20lbs. in 30 days with out exercise.
http://www.fourhourworkweek.com/blog/2007/04/06/how-to-lose-20-lbs-of-fat-in-30-days-without-doing-any-exercise/
In order to lose weight, we have to choose exercise that we are going to consistently. This site recommends interval cardio exercise. First, you will walk briskly about 5 minutes, then swithc to jog about 5 minutes. Second, walk again untill you caught your breath and then sprint about a minute. Then do this alternation back and forth about 15minutes a day. The high intensity exercise burn our calories. There are many calories from glycogen, still there are many fat calories burn from exerciseing. Also when there are not enough glycogen, carbs from your meal convert to glycogen to fill up instead of convert to body fat. So walking is better than sitting down on sofa to lose weight.
website: http://www.healthguidance.org/entry/2468/1/Cardio-Exercises---Low-Or-High-Intensity-Exercise-Burn-Body-Fat-Faster.html
I found a good link that really explains the basics of exercise and distinguishes between aerobic and anaerobic exercise. The article says that the key to losing weight and keeping it off, is balancing the amount of calories in your diet with the amount of exercise. Also, the article stresses incorporating both types of exercises, aerobic and anaerobic, into your exercise routine, this method is called “cross-training”. This advice seems sound because the more you diversify your workout the more discover more benefits to your overall health and not just one aspect of your body. Aerobic exercise is better if you are trying to lose weight because your body is burning excess calories.
http://www.dummies.com/WileyCDA/DummiesArticle/Recognizing-the-Advantages-of-Different-Kinds-of-Exercise.id-3339.html
Many people know that in order to lose weight, calories have to disappear. But how many people know that you need to burn 3.500 calories to lose one pound? I know that I didn't, until I read this "Exercise to Lose Weight" article on WebMD.
According to this article, the definition of a successful weight loss is keeping the weight off. The two main points that are discussed as good ways to lose weight are through aerobic base-building workouts and cross-training. Aerobic base-building workouts are where you alternate between moderate and higher intensity, either within the same workout or on alternate days. Cross-training is doing a range of different activities during your workouts. I personally do this whenever I go workout because otherwise I would be bored just doing one thing for a long period of time. Other benefits of cross-training is that you are able to use a variety of different muscle groups and you are less likely to develop an injury since doing the same thing day after day creates wear patterns on your joints.
Lastly, most people are aware that eating and exercise are connected, but some people might think that they have a slower metabolism than the average person. However, as I read in this article, that is not precisely true because metabolism is body-size dependent, so the bigger you are, the higher metabolism you have.
http://www.webmd.com/fitness-exercise/features/exercise-lose-weight
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