01:377:370 Lecture 5: Exercise and Weight Control
Document Summary
Not simply gluttony: excess weight gain often parallels reduced physical activity- sometimes more so than increased caloric intake. Excess fat related directly to time spent watching tv. Increasing energy output- makes it easier to maintain desirable body composition. Plus in maintenance you can eat more. Appetite stimulating effect is generally offset by extra energy required for exercise. The hey to weight loss: caloric deficit. At any given intensity, longer duration= better results. Exercise a minimum of 3d/wk; ideally, burn ~300 kcal/session; aim for 150 min/wk. 120 mins/2 days is worse than 120 mins/3 days. Self selected energy expenditures- mode of exercise. Tend to burn more calories with weight bearing exercises. By conserving ffm, this blunts the drop in resting metabolism that accompanies weight loss. Requires less reliance on caloric restriction for deficit. Contributes to long-term success of the weight loss efforts. Accumulate 30-60 minutes of vigorous activity all days of the week. Do aerobic training, add weight training, modify diet.