The TRUTH About Exercise…
After the holidays many people commit to an exercise program. Some do it to lose, weight, others want to improve a health condition and others do it so they can eat whatever they want!
The TRUTH is that you can’t exercise away a poor diet!
Resting metabolic rate (RMR) is 75% of daily energy expenditure and it is not influenced by aerobic exercise!!!!1–3
You will get a short-term increase in RMR after aerobic exercise, however it’s the increase in muscle mass that may have a long term effect. Extreme exercise may reduce RMR, in spite of the increased lean tissue mass! 3 The stress response kicks in which raises cortisol. High cortisol levels wreck your metabolism.
You need the right amount, not too much and not too little to achieve health goals. You don’t have to be a triathlete or marathon runner or body builder to get results.
The type and amount of physical exercise will depend on your age and your goals.
The American College of Sports Medicine and the CDC recommends the following for overall health:
- 150 minutes of moderate intensity aerobic activity every week
- Twice a week weight or resistance training working all muscle groups.
If your goal is weight loss:
- Cardio burns more calories than resistance training. A 2012 study in the Journal of Strength and Conditioning Research found that running on a treadmill burns 25-39% more calories than doing kettlebell exercises at the same level of exertion. 4
- Physical activity of over 250 minutes per week is associated with clinically significant weight loss and that would also be required to maintain weight loss.
- Resistance training does not enhance weight loss but may increase fat-free mass and increase loss of fat mass and is associated with reductions in health risk. 5
The TRUTH about exercise is that you must combine aerobic exercise with resistance training and have a healthy diet to achieve weight loss.
The biggest TRUTH about exercise is that it may be used as a prevention strategy for at least 35 chronic conditions!
- Accelerated biological aging/premature death, low cardiorespiratory fitness (VO2max), sarcopenia (decreased muscle mass(, metabolic syndrome (high blood pressure, LDL cholesterol, blood sugar and increased waistline) , obesity, insulin resistance, prediabetes, type 2 diabetes, non-alcoholic fatty liver disease, coronary heart disease, peripheral artery disease, hypertension, stroke, congestive heart failure, endothelial (lining of the blood vessel) dysfunction, arterial dyslipidemia, blood clots, deep vein thrombosis, cognitive dysfunction, depression and anxiety, osteoporosis, osteoarthritis, balance, bone fracture/falls, rheumatoid arthritis, colon cancer, breast cancer, endometrial cancer, gestational diabetes, preeclampsia, polycystic ovary syndrome, erectile dysfunction, pain, diverticulitis, constipation, and gallbladder diseases.6
The magic bullet is to combine aerobic exercise with resistance training and a healthy diet to look and feel your best and to foster overall health and prevent the onset of chronic conditions. If you need help in preventing chronic conditions or want to find the diet that is right for you, apply for a free, no obligation clarity call to determine if we are a good fit.
- Broeder C, Burrhus K, Svanevik L, Wilmore J. The effects of aerobic fitness on resting metabolic rate. The American Journal of Clinical Nutrition. 1992;55(4):795-801. Accessed June 17, 2011. http://www.ajcn.org/content/55/4/795.abstract
- Rothwell NJ, Stock MJ. Regulation of energy balance. Annu Rev Nutr. 1981;1:235-256. doi:10.1146/annurev.nu.01.070181.001315
- Speakman JR, Selman C. Physical activity and resting metabolic rate. Proc Nutr Soc. 2003;62(3):621-634. doi:10.1079/PNS2003282
- Hulsey CR, Soto DT, Koch AJ, Mayhew JL. Comparison of Kettlebell Swings and Treadmill Running at Equivalent Rating of Perceived Exertion Values. The Journal of Strength & Conditioning Research. 2012;26(5):1203. doi:10.1519/JSC.0b013e3182510629
- Donnelly JE, Blair SN, Jakicic JM, et al. American College of Sports Medicine Position Stand. Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Med Sci Sports Exerc. 2009;41(2):459-471. doi:10.1249/MSS.0b013e3181949333
- Booth FW, Roberts CK, Laye MJ. Lack of exercise is a major cause of chronic diseases. Compr Physiol. 2012;2(2):1143-1211. doi:10.1002/cphy.c110025