Exercise or regular physical activity is essential for health. In addition to helping prevent and control disease, exercise is also beneficial to reduce, add to and maintain a healthy weight.
If you are overweight, increasing physical activity will increase calorie burning by the body. Burning calories through physical activity, combined with a reduction in caloric intake through diet, creating a "calorie deficit" that produce weight loss.
Most of the weight loss occurs because the reduction in caloric intake. However, the evidence suggests that the only way to maintain weight loss is with regular physical activity. Low-calorie diet alone is not enough because once you get used to fewer calories, your body will increase the efficient use of calories. Your body weight will tend to grow back to its original level even if your calorie intake remains (showing what is commonly called yo-yo effect).
To obtain and maintain a healthy weight, physical activity everyone needs different. Here are some simple guidelines that can be applied:
1. To keep the weight off.
Strong scientific evidence shows that physical activity can help you maintain a healthy weight over time. Each week, do aerobic physical activity to 150 minutes of moderate intensity or 75 minutes of vigorous-intensity aerobic activity, or an equivalent mix of both. This is just a general rule. The exact number of required physical activity can vary from person to person. You may need to do more or less than these recommendations to maintain your weight.
2. To lose weight and keep it off.
Amount of physical activity you need more, unless you also adjust your diet and reduce the calories you eat and drink. Getting and maintaining a healthy weight requires a combination of regular physical activity and a healthy diet. (Please use the Weight Loss Calculator for specific recommendations for you).
Calories used per 30 minutes on the general activity
Moderate Physical Activity Calories / 30 Minutes
Hiking (hiking) 185
Light gardening 165
Dancing 165
Golf 165
Cycling (<15 km / h) 145
Walking (5 km / h) 140
Lift light weights 110
Stretching 90
Strong Physical Activity Kalori/30 minutes
Running / jogging (7-8 km / h) 295
Cycling (> 15 km / h) 295
Swimming (freestyle round) 255
Aerobics 240
A quick walk (6 km / h) 230
Heavy gardening (cutting down trees) 220
220 intensive weightlifting
Basketball (game) 220
Source: Adapted from Dietary Guidelines for Americans 2010.
Intensity physical activity
Intensity is the level of effort required by a person to perform an activity. There are several ways to determine the intensity of physical activity:
1. Relative intensity
When using relative intensity, you notice how physical activity affects heart rate and breathing.
Talk test is a simple way to measure the relative intensity. As a simple rule, if you do moderate-intensity activity then you can still talk, but not sing during the activity. If you do vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath.
2. Absolute intensity of the energy needs
Absolute intensity is measured by the amount of energy used by the body per minute activities. The table on the side is an example list of activities that are classified as moderate or vigorous intensity based on the number of calories used by the body while doing the activity. The amount of calories burned is for people with a body weight of 70 kg. If you weigh more or less than that, then the calories burned would be less or more.
3. Exercise intensity by heart rate
Another way to determine the intensity of physical activity is to measure the pulse rate or heart rate during physical activity.
For moderate-intensity physical activity, your heart rate is about 50% - 70% of maximum heart rate. The maximum pulse rate is based on your age. Estimated maximum heart rate for age-related can be derived by subtracting your age from 220. For example, if your age is 35 years, the maximum level of your heart rate is 220-35 years old = 185 beats per minute (bpm). Thus, moderate-intensity physical activity for you is if your heart rate is in the range between 92 sd 129 bpm (50% -70% of the 185 bpm) when on the move.
For vigorous-intensity physical activity, a target heart rate is 70-85% of your maximum heart rate, which is between 130 and 157 bpm. Heart rate should never exceed more than 85% of the maximum level of your heart so that you do not overload beyond.
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