The Importance of Weight Loss and Exercise
Carrying around too much weight feels uncomfortable, and it can also damage your health. According the Centers of Disease Control and Prevention (CDC), obesity rates have skyrocketed in South Africa in recent years. In South Africa, approximately 47% of those who are overweight and 71% of those who are obese have high blood pressure.
Half of all overweight and obese South African adults have cholesterol levels higher than they should (greater than 200 mg/dl). Approximately 25% to 33% of South Africans have insulin resistance, which left unchecked, may develop into type 2 diabetes. About 70% of people with type 2 diabetes are overweight.
Benefits of Exercise vs. Diet
Combining exercise with a healthy diet is a more effective way to lose weight than depending on calorie restriction alone. Exercise can prevent or even reverse the effects of certain diseases. Exercise lowers blood pressure and cholesterol, which may prevent a heart attack.
In addition, if you exercise, you lower your risk of developing certain types of cancers such as colon and breast cancer. Exercise is also known to help contribute to a sense of confidence and well-being, thus possibly lowering rates of anxiety and depression.
Exercise is helpful for weight loss and maintaining weight loss. Exercise can increase metabolism, or how many calories you burn in a day. It can also help you maintain and increase lean body mass, which also helps increase number of calories you burn each day.
How much exercise is needed for weight loss?
To reap the health benefits of exercise, it is recommended that you to perform some form of aerobic exercise at least three times a week for a minimum of 20 minutes per session. However, more than 20 minutes is better if you want to actually lose weight. Incorporating just 15 minutes of moderate exercise — such as walking one mile — on a daily basis will burn up to 100 extra calories (assuming you don’t consume excess calories in your diet afterward). Some Examples of the Different Types of Exercise?
Some examples of the different types of exercise we recommend for our clients
The exercise you choose for weight loss doesn’t matter as much as whether or not you’re doing it. That’s why experts recommend you pick exercises you enjoy, so that you’ll stick to a regular routine.
Aerobic
No matter what exercise program you implement, it should include some form of aerobic or cardiovascular exercise. Aerobic exercises get your heart rate up and your blood pumping. Aerobic exercises may include walking, jogging, cycling, swimming, and dancing. You can also work out on a fitness machine such as a treadmill, elliptical, or stair stepper.
Weight Training
A big advantage of working out with weights is that, in addition to shedding fat, you’ll build muscle. Muscle, in turn, burns calories. Talk about a healthy feedback loop! Experts recommend working all the major muscle groups three times per week. This includes:
Weight management program
In addition Fitness for All provide clients as part of a maintenance program information pertaining to a healthy lifestyle using CD’s or memory sticks to ensure that it is easier for clients to access schedules or eating plan requirements.
Various activities under the management program
- Identifying the clients weight management needs
- Providing personalized program to clients who do not have access to a gymnasium Overall body testing
- Provide flexible solutions for weight management plans to meet the client’s needs.
- Active rest days are proposed to encourage clients to utilize their off days.