EXERCISE AND WEIGHT LOSS
By Dr. Myles H. Bader

When it comes to exercise most people know that they should be doing some, but getting up the motivation to actually do it is something else. In many cases, however, most people really don't know that much about exercise and to what degree they should be doing it.

Most dieters who are serious about a program will follow their prescribed diet and be disciplined about it. But many are not counseled properly regarding the role that exercises plays. Losing weight the wrong way is very common in almost all weight programs. Most dieters lose the wrong kind of weight, usually ½ fat and ½ muscle protein. This means that after the diet your fat to muscle ratio is probably the same.

This means that after the diet the dieter has the same problem that they had before starting the diet. Dieting alone does not only reduce fat stores, which many people still believe.

Exercise is still the key to a proper weight loss program. The proper exercise is a must, not just any exercise will do.

The type of exercise you do must provide utilizing the large muscles, which utilize large volumes of oxygen. This type of AEROBIC EXERCISE will help to reduce fat stores and condition the cardiovascular system. Ideally it is best to mix aerobic and anaerobic (weights) exercise to not only keep up your level of fitness, but also maintain a totally strong muscular system.

EXERCISING - ITS EFFECT ON FAT REDUCTION

When the body is at rest, fat is the main form of energy utilized to maintain the metabolic process. When a person exercises, the body demands more oxygen and fuel. When this occurs, carbohydrates that are stored in muscles and the liver as glycogen are activated and become the major fuel source.


The body can use carbohydrates without oxygen being present, unlike fat. As the intensity of an exercise increases, less oxygen may be available and thus glucose, transformed from the CHO’s will be used as the fuel of choice. The best exercise to reduce fat stores is a steady low intensity exercise.

MAKING FAT THE MAJOR SOURCE OF FUEL

During this low steady rate of exercise, which may include brisk walking at 3-4 MPH, walk/jog, swimming or bicycling a level is reached where fat becomes a major source of fuel for the working muscles. When you maintain a "steady state" of exercise, it means that the heart and lungs are receiving their needed supply of oxygen and that there is still enough oxygen present to allow fat metabolism to occur. To improve even further on this exercise period, you should try and lengthen the workout at appropriate intervals. This will increase your level of fitness as well.

THE EFFECT OF REGULAR EXERCISE ON THE SKELETAL MUSCLES

Since aerobic exercise stimulates the production of myoglobin, mitochondria and fat-burning enzymes, there is an increase in fat oxidation.

The myoglobin binds oxygen from the bloodstream then carries it to the manufacturing site of the muscle cell, the mitochondria where it is used for fat oxidation. Mitochondria are the powerhouses of the cell and with the use of fat oxidizing enzymes burn the fat. When these cellular components are increased by a regular exercise program, fat will be lost during exercise and also during rest for a period of hours depending on the intensity and duration of the exercise period.

FREQUENCY OF THE EXERCISE PROGRAM

Exercise should be performed at least 4-5 times per week with no more than two days between workouts. The exercise period should last for at least 15-20 minutes gradually increasing the level of intensity and duration to 35-45 minutes.

THE RECOMMENDED EXERCISE PROGRAM

Remember; a low intensity aerobic exercise program will burn fat. Your pulse rate should be at approximately 60-65% of your maximum heart rate. Sedentary individuals over the age of 30 are recommended to take a treadmill test before starting an exercise program to determine a safe heart rate level.