Exercise and long term weight - control program

Exercise is an important part of a successful long term weight - control program. It increases resting metabolic rate, maintains lean body mass, and increases energy expenditure. It also allows the consumption of enough calories to supply the body with adequate nutrients as well as energy. Caloric restriction alone can lead to malnourishment because the low - calorie diet may not contain sufficient vitamins and minerals, and chronic caloric restriction max eventually have serious health consequences.

A single session of exercise causes little fat loss. However, regular training can make a substantial difference in the weight - control program. The expenditure of 300 calories during exercise, three or four times a week, can result in a less of 13 to 23 pounds of fat a year, provided the caloric intake remains the same. That may not seem like much weight to a crash dieter. However, the weight loss consists largely of fat and is not a combination of water, lean tissue, and fat which is what is commonly lost on most fat diets. Although dieting is a drudgery, exercise is an enjoyable way to expend calories.

As fitness improves, exercise has a more potent effect on caloric utilization. A change in maximal oxygen consumption from 3 liters per minute to 3.5 liters per minute increases the ability to use calories by almost 20% . Exercise for weight control should center on long - term endurance activity for a minimum of 20 minutes.

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