Why Exercise? What are the benefits?
* Physical activity is the most variable component of energy expenditure.
* Exercise helps in weight management.
* Strength training helps to increase Lean Body Mass (LBM) in proportion to fat and increases strength of muscles and bones.
* Reduces risk of Cardiovascular disease
* Reduces risk for Type 2 Diabetes and metabolic syndrome
What are some types of Exercise?
* Combination of aerobic and resistance training is recommended.
*Moderate Activity: walking briskly, dancing, gardening, golf, water aerobics, yoga, pushing a stroller, walk the dog
* Vigorous Activity: running/jogging, heavy yard work, aerobics, basketball, tennis, yoga
* Resistance trainign: weight training, push ups, lunges, sit-ups
Resistance Training
* Increases LBM, adding to RMR/BMR and the ability to use more of the energy intake
* Increases bone mineral density
Aerobic
* Important to cardiovascular health.* Good for Calorie expenditure and creation of energy deficit and therefore, fat loss.
How much is recommended?
* 2.5 hr a week of moderate activity
* 1 hr 15 minutes of vigorous physical activity daily
* Overweight and obese adults should gradually incrase exercise.
* Significant health benefits can be reached in at least 30 min of daily activity of moderate intensity.
