Do not diet - exercise to lose weight
Most experts recommend at least 30 minutes of moderate intensity exercise, such as brisk walking, most or all days of the week. Overall, 30 minutes a day has benefits of prevention of disease, whereas 60 minutes helps maintain weight. Work for 90 minutes a day helps on both fronts - and extra pounds melt. Regular exercise also reduces the risk of heart disease and diabetes, improving cholesterol levels and blood pressure, promotes better sleep, and builds bones, muscles and joints.
Consider these highlights of the research exercise published in 2013:
• A team of researchers from Harvard University analyzed data from six major studies of leisure activities and body mass index of more than 650,000 people over 40 who were followed for 10 years. They found that those who clocked 75 minutes of brisk walking each week - equivalent to about 11 minutes a day - lived 1.8 years longer than those who do not exercise at all. And those who received 150 minutes of moderate intensity exercise per week, or 22 minutes a day, gained 3.4 years. The results were published in November 2013.
• In stroke patients, exercise was more effective than treatment with medications, according to a study published in the British Medical Journal in October 2013 and who had suffered a heart attack, a year after the incident was also effective to drugs in preventing premature death.
• Pregnant women who exercise too little as 20 minutes three times a week can increase brain activity of babies. Those receiving the exercise regimen, and those that do were not: So researchers at the University of Montreal, who presented his findings in November at Neuroscience 2013 conference Researchers followed two groups of women say. They recorded the activity levels in the brains of infants 8-12 days of life and found that babies of mothers who had exercised their more developed brains than babies whose mothers do not work.
• Only one in five adults in the United States, or 20 percent, as recommended by the government for the amount of exercise and strength training to aerobic week. That's according to a report from the Centers for Disease Control and Prevention in May 2013, the researchers found that, nationwide, about 50 percent of adults get the recommended amount of aerobic activity - 150 minutes week if you work at a moderate intensity - and 30 percent are engaged in the business of building muscle recommended.
Some plans offer specific exercise routines. For example, members of Jenny Craig to get adapted to your level one programs. The regime of the Spark solution, from a book of the same name, offers daily training sessions during the first two weeks, with 40 pages devoted to fitness, including photos to show how certain exercises a "menu" of training should be conducted many different workouts burn calories and other practical fitness advice. And while the flat belly diet does not require exercise, the book describes a voluntary system, including descriptions of training, intensity and duration. Cardiovascular exercise is recommended to burn calories and shed fat; strength training to build muscle and increase metabolism; and basic exercises to tone and tighten your vagina.
However, other plans offer less advice, do not do more than suggest, yes, you should exercise. If this is the case, remember that physical activity should not be a chore. Take a Zumba dance class, walking, jumping rope or bouncing on a trampoline. Try kayaking, Pilates or swimming; vigorous and gardening chores also count. (Wash your car for one hour burns 204 calories, according caloriecount.com;. Vacuums burn 238 at a time) to better conditioning, change your routine every 12 weeks, including the frequency, intensity and type. And avoid all or nothing mentality: It's better to take a 30-minute walk five times a week to run a half marathon in a day.