BEST EXERCISE FOR WEIGHT LOSS
for Weight Loss
Aerobic & strength training will optimise your weight
With 52% of the nation not meeting the physical activity guidelines as set by the Australian Government, and a staggering 76% failing to hit strength training targets, it comes as no surprise that two in every three Australian adults are overweight or obese. Exercise and physical activity are a viable strategy in the war against weight, however it is important to remember that what goes in the body (diet and nutrition) are extremely important. This article will specifically discuss how to maximise your exercise routine for weight loss.
AEROBIC TRAINING.
When we exercise for aerobic health, we are putting our cardiovascular system to work. The working muscles require oxygen to create energy to contract, therefore we breathe harder and more often, pumping the heart faster, to deliver this oxygen and remove carbon dioxide. Aerobic exercise therefore is generally repetitive and is performed at a steady intensity – one which gets you ‘slightly puffing’ is a good guide if you’re just starting out. Walking, jogging, swimming, rowing, cycling and dancing are all great examples of aerobic exercise. The current recommendations for health suggest 30 minutes of aerobic exercise on most days of the week, however the amount required for weight loss is thought to be significantly higher than this. Don’t be deterred though – aerobic exercise is great for our heart and lungs and we certainly are burning kilojoules when we are training in the ‘cardio’ zone.
STRENGTH TRAINING.
Resistance training, or strength training, involves using our muscles to produce and control force. Traditional workouts using dumbbells, barbells and machine weights belong in this category, but you can also get creative with balls, bands, boxes and body weights to strengthen particular parts of the body. The links between increased muscle mass and metabolism have been extensively researched and proven to assist with weight loss. Studies show that if exercise was an investment, strength training gives you incredible returns not only during your workout, but for 24-48 hours after the session is done! Recommendations on building muscle to boost metabolism are to choose 8-10 strengthening exercises and complete 3 sets of 10 repetitions. Push ups, squats and lunges are a great place to start, each of them working multiple large muscles at a time.
THE BEST OF BOTH WORLDS.
As with most things in the world of health and fitness, a combined approach
Be aware that you can,’t outrun a bad diet.
is always best. One study found that interspersing strength exercises with aerobic exercises (e.g. circuit training) has the highest energy expenditure, resulting in more kilojoules burned. Thus, the benefits of both aerobic training and strength training will optimise your health. Please check with your General Medical Practitioner before commencing any new exercise regimes.
IN SUMMARY:
Strength training is a highly underutilised tool for weight loss and acts like a highinterest bank account in the way that it rewards you after the investment has been made. If you’re not sure where to start, an
Accredited Exercise Physiologist is the right health professional for you!
Jennifer Smallridge is an Accredited Exercise Physiologist at Upwell Health
Collective in Camberwell, Victoria; as well as an Academic Lecturer in the fields of Exercise Science and Functional Human Anatomy.