You know that exercise is good for you, but why? And what should you be doing and how often? It can be difficult to understand exactly how much exercise you should be doing each week and what types of exercises will be the most beneficial in helping you lose weight, tone up and get healthy. Here, we explain the recommendations for exercise and the benefits you’ll see as a result, and how exercise really is the key to long term weight maintenance while on your weight loss journey with Phen Caps.
Recommended Levels of Activity
The current recommendation for physical activity encourages adults to do both aerobic and muscle building activities each week, for a weekly total of 150 minutes of moderate or 75 minutes of high intensity aerobic activity, plus a resistance training at least twice weekly. But what does this actually mean?
Well, moderate intensity aerobic exercise is where you're working hard enough to raise your heart rate and break into a sweat, and you’re working at this intensity if you’re able to talk but unable to sing the words to a song, for example. Vigorous intensity aerobic exercise is where you're breathing hard and fast, and your heart rate has increased significantly. If you're working at this level, you won't be able to say more than a few words without pausing for a breath.
How to Incorporate Exercise into Your Life
To give you some concrete examples, moderate intensity aerobic exercises include cycling or fast walking, so the simplest way to achieve your quota is by going for a brisk 30-minute walk five times a week. If you start to feel more adventurous, add some running into your daily walk, check out what exercise classes are available in your area, or trying some swimming, tennis, cycling, roller-skating…the list of possibilities is endless, but whatever you do, make sure you enjoy it!
The resistance training is also important for strengthening your body and building muscle - not so that you end up like a body builder, but rather to tone your body while helping you build lean muscle, making your body more efficient at burning fat and calories and ensuring that you look slimmer. In order to meet your quota here, try to do 20-30 minutes twice a week, focusing equally on your arms, legs and abs with a combination of exercises. What’s more, these can be done from the comfort of your own home with some tins of food as weights - take a look here and here for some ideas.
The Benefits of Exercise
So, now you know what to do and how often, here’s the all-important reason why you should be exercising.
1. Burns Fat
While counting calories will help you lose weight, regular workouts also increase your metabolic rate, meaning that after exercise your body will be burning fat and calories even when you’re resting. This is because activity in the form of regular exercise is key to improving how your body uses and stores what you eat. Phen Caps supply your body with the energy it needs to be able to incorporate exercise into the daily routine of your life, and in turn, doing exercise will increase your metabolism. Research at UCLA shows that moderate exercise for 30 minutes each day along with a loss of around 10lbs changes your metabolism. Another study by the University of Kansas showed that male and female participants who began exercising were able to lose a significant amount of abdominal fat without changing their diet.
2. Boosts Energy
The great thing about making the most of the energy boost you get from Phen Caps and using it to fuel your workout regime, is that you’ll be rewarded with even more energy in return. While it may seem that exercise will make you more tired, it actually has the opposite effect and really helps to boost your energy levels. In the long term, doing exercise helps your body process food into energy more efficiently by increasing blood and oxygen flow and boosting your metabolism. Therefore, you get tired less easily and have more energy to do everything you need to do throughout the day. Incorporating exercise into your day will help you sleep better too, as you will naturally fall into a rhythm of sleeping at night in order to rest your body, meaning that you’ll be prepared for the day ahead with even more energy.
3. Improves Mood
As well as physical benefits, exercise also improves your psychological health; many studies show that people who exercise regularly experience a positive boost in mood, lower rates of depression, and improved self-esteem as key psychological benefits of regular physical activity. When you exercise, your brain releases endorphins, adrenaline, serotonin and dopamine, which all work together to reduce your perception of pain and trigger a euphoric feeling in the body, accompanying a positive and energizing outlook on life. In addition, after exercising you will feel a sense of accomplishment and your muscles will relax deeper because of the workout, easing tension and stress and boosting feel-good hormones.
4. Sustained Weight Loss
A report from the American College of Sports Medicine notes that regular physical activity is one of the best predictors of weight-loss maintenance. In addition, the connection between exercise and sustained weight loss is consistent from study to study, and it is a significant amount, which means that there is a direct link between the two, which has been proven time and time again. People in the National Weight Control Registry, a database of people who have lost at least 30 pounds and kept if off for at least one year, report sticking to about 290 minutes per week of moderate intensity physical activity. These people also report that they find activity an enjoyable part of their lives and look at this weight maintenance as a pleasure, not a chore.
From this evidence, it’s clear to see that there are many benefits to incorporating exercise into your weight loss journey with Phen Caps. As well as being great for burning fat, boosting energy and improving your mood, the potential for maintaining your goal weight once you reach it is far greater if you combine diet with exercise. Exercise is an integral part of a healthy lifestyle, and for those of you who intend to be healthy for life, exercise can really help make this goal a reality.
We want to hear from you about the exercises you’ve taken up since you started on your weight loss journey – do you have a different attitude to exercise now compared to before? Please comment below and tell us all about your views!