IDEAL EXERCISE INTENSITY FOR WEIGHT LOSS
The keys to effective weight are to:
Burn as many kilojoules (calories) as possible
• Weight bearing activities (e.g. running, walking, gymnastics, dancing and
most team sports) tend to produce higher rates of energy expenditure.
Cycling and rowing are partially weight bearing activities and swimming is
non weight bearing.
• Activities that involve several of your large muscles expend more energy.
Skiing, football and tennis for example use large muscles in your upper as
well as lower body.
Select the right types of exercise for you
• Choose a type exercise that you enjoy
• Choose something you can handle considering your fitness level and injury
history
Don't let the following myths throw you off track
Myth #1 – Exercises that require the use of equipment burn more calories
FACT – Energy expenditure is directly related to the amount of effort an activity
requires. The more challenging an exercise feels, the more calories you are
burning. You don’t need to be using fancy or expensive equipment to burn heaps of
calories.
Myth #2 - Low intensity exercise is ideal because it puts you in the "fat burning
zone"
FACT – Your body is always "burning" a combination of carbohydrates and fat for
fuel. During low intensity exercise your body only burns a small total amount of
energy, mostly from the breakdown of fat. During high intensity exercise your body
burns a large amount of energy, primarily from carbohydrate breakdown. Even
though fat breakdown only forms a small percentage of your energy usage during
high intensity exercise, the actual amount of fat burnt per minute is much greater
than in low intensity exercise, because of the sizeable difference in the total amount
of energy burned. High intensity exercise is more effective for weight loss because
it involves greater energy expenditure and greater fat and carbohydrate usage.
Myth #3 - You can lose fat from a specific part of your body by doing an exercise
targeted at that part of your body – such as sit-ups to remove fat from your tummy
FACT – It is not possible to “spot reduce”! You cannot control where fat will be
removed from your body. If your energy expenditure is greater than your energy
intake then you will lose weight, but your genetics will determine which areas you
will tend to lose weight from first.
Myth #4 - You shouldn't start resistance training (e.g. weights)
until you've lost most of the weight you want to lose because it will
slow down your fat loss
FACT – Resistance training is VITAL to a weight loss program because it speeds up
your metabolism which will help your body to burn more calories each day.
Resistance training also tone your muscles, to help you achieve great looking
muscle definition.
Myth #5 - You burn more fat if you exercise on an empty stomach
FACT - Exercising on an empty stomach does not affect how you lose weight. In
fact, it may hinder it if you don't have the energy to exercise. You should at least
have some toast, fruit, yoghurt or a milk drink prior to your morning exercise
sessions.
For a successful weight loss program
With professional guidance and support
Call CPS’ Lifestyle Specialists today
Disclaimer
This fact sheet is provided for your information only and does not replace qualified medical advice. The
information provided may not apply to every person or all situations. A medical practitioner should be consulted
for all treatment and medication.
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