Most people believe that if they exercise on a regular basis they will lose weight, maintain their weight loss and increase their fitness level. The American College of Sports Medicine and the American Heart Association, two trusted and reputable authorities on exercise, recommend 30 minutes of moderately intense cardio, five times a week or 20 minutes of intense cardio. They also recommend 10 strength training exercises, 8-10 repetitions, two times a week. (American College of Sports Medicine " Activity Guidelines ", ACSM, 2007, Accessed March 15, 2010), This is the key to maintaining health and reducing chronic disease in the average adult under 65.
The ACSM goes on to say that to lose and maintain weight, 60-90 minutes of cardio may be necessary. Although promoting these guidelines are positive steps towards enhancing health in the population as a whole, they may create false weight loss expectations with the general public, especially within the obese population.
The Exercise Myth
Exercising alone will not cause the average person to lose weight and maintain it over the long term. The public is bombarded with images of skinny athletes and fitness models promoting all types of gyms and exercise equipment. An overweight individual looking to achieve substantial weight loss, and maintain it over time, must change their overall lifestyle. Exercise is only one component of the change necessary.
Even 90 minutes of intense cardio five times a week will only expend about 5000 kcals. Although this may seem substantial, it means finding time for 7.5 hours of intense cardio for less than 1.5 pounds of weight loss. Is this a realistic guideline, especially for weight loss in an obese individual? A combination program that includes the following elements will lead to better weight loss results.
- moderately intense cardio at least 30 minutes five times a week
- strength training at least 10 exercises, 8-10 reps, two times a week
- decreased caloric intake
- recording food intake
- a well balanced diet
- nutritional and exercise counselling or some form of informational guidance
Combining Diet, Education and Exercise
Cutting down on caloric intake by 700 kcal a day is a lot less time consuming and a lot less stressful on an overweight individual looking to lose weight. Most overweight people underestimate what they eat. If they combine this decrease in calories with strength training, and cardio of 150 minutes a week, they can achieve the same weight loss in a much more reasonable fashion. The Canadian Fitness and Lifestyle Research Institute states that 33% of Canadians over 20 are overweight. (CFLRI, "Physical Activity Monitor,2002, 2008", Accessed March 15, 2010) Weight control problems include:
- lack of physical activity
- lack of confidence (only 46% of adults felt confident they could maintain 30 minutes of cardio, three times a week.)
- knowledge of nutrition, especially fruit and vegetable consumption is lacking
- calorie consumption and exercise knowledge is missing, especially in children without role models
This lack of confidence, combined with a general lack of knowledge and education, makes it obvious that weight loss and maintenance requires more than taking on an intense exercise program. A healthy combination of better long term eating habits and increased activity is a more sensible, and realistic alternative.
Long Term Weight Loss Requires Lifestyle Change
A successful long term weight loss strategy requires an individual to make several mental and physical changes. Health and fitness is a lifestyle, and not a diet and exercise program. It requires:
- nutritional knowledge
- long term commitment
- patience
- determination and dedication
- increased activity
- exercise counselling
While hours of moderately intense, or intense physical activity would certainly be beneficial for health, it might not be a realistic weight reduction strategy for the average adult. Increased activity alone does not address the psychological and emotional factors that contribute to weight gain, and may not result in weight loss. Properly administered guidance and encouragement in making long term nutritional and physical changes would be far more effective. Consult a physician or exercise professional before starting any weight loss program.
Clive Reed - Clive Reed is 54 years old and an avid runner, cyclist and swimmer. He has a BA in Psychology, with courses in English, Linguistics and ...
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