There are many reasons we exercise. Some people exercise to prevent illness, such as cardiovascular disease or osteoporosis. Others exercise for mental health and as a stress release. Some do it to improve strength, flexibility and endurance to prepare for a sport. But the No. 1 reason people exercise is to lose weight.
When it comes to losing weight, patients have asked me a wide variety of questions over the years. But certain questions are consistent:
- "Which exercise is the best to burn calories?"
Have you ever heard people say they never felt better or burned more calories as they did when they ran? Well, they may be right.
The following numbers are based on the average male weighing 150 pounds: running 6 mph will burn 700-plus calories (11-12 calories per minute); vigorously skipping with a jump rope or fast cycling will do the same; vigorous walking at 4 mph and moderate biking will burn 600-plus calories (10 calories per minute).
The 400-500-calorie club includes the following activities: slow jogging, swimming, football, basketball, baseball, tennis, skiing and moderate walking (3.5 mph). Light gardening burns more calories than playing golf using a cart (250 versus 180).
- "Why don't I lose weight even though I exercise? And what is BMR?"
You've probably heard people say, "It's hard for me to lose weight because I have a slow metabolism." What does that mean? To explain this in detail, you first must understand BMR.
BMR - basic metabolic rate - is the number of calories your body requires to operate basic body functions that you don't actively control, such as continuing to breathe, and keep your cells and organs working each day.
BMR is influenced by age, height, gender, body fat and fitness level. It is inherently different in each individual. While you can't change your gender or height, there are a few things you can do to influence your BMR and burn more calories at rest.
One, exercise more frequently, for longer durations and with greater intensity. Two, lower your body fat by getting fewer calories, especially fat and carbohydrates, in your diet; simply, eat fewer calories than you burn. Three, improve your muscle/fat ratio by weight training.
Another important measure to keep in mind is body mass index. An adult BMI under 18.5 is considered underweight; 18.5 to 24.9 is normal weight; 25 to 29.9 is overweight; and over 30 is considered obese.
For example, I am a 48-year-old male, weighing 140 pounds, at 5 feet 8 inches tall - a BMI of 21.3.
At www.calorie-counter.net, you can calculate your BMI by entering your gender, height and weight. You also can find how many calories various food items contain.
- "Are there any tools for tracking calories and exercise?"
There are several tools available free online to help with tracking calories and exercise. Visit Prevention Magazine at www.myfooddi ary.com, where you can find a BMI calculator; a "Calorie Burner," to calculate how many calories are burned during various activities; and a daily calorie calculator, where you can find how many calories are in specific foods and what you need to do to lose or gain weight.
So remember, the No. 1 reason we exercise is to lose weight, but depending on exercise alone to lose weight is an exercise in futility. Successful weight loss depends on an intelligent and consistent combination of a balanced diet with portion control, proper nutrition, adequate exercise and activity grounded in lifestyle changes.
PAUL J. MACKAREY, P.T., D.H.Sc., O.C.S., is a doctor in health sciences specializing in orthopedic and sports physical therapy. He is in private practice and is an associate professor of clinical medicine at Commonwealth Medical College. His column appears every Monday. Email: drpmackarey@msn.com.
exercises to lose weight
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