Essay Sample on Exercise for Weight Loss: Benefits & Regimens for Optimal Results

Introduction

Overweight is one of the biggest problems affecting most people today. Mostly, overweight is associated with unhealthy lifestyles we engage in daily. Throughout the evolution period, rigorous exercise was instrumental for survival. Traditionally, physical activity was considered one of the ways to burn calories. However, physical exercise is more than just burning calories as it improves energy balance within the body as well as maintenance of homeostatic body functions. Various exercise regimes are essential in balancing energy and fat levels, contributing to healthy lifestyles. This paper seeks to describe the effectiveness of different exercise regimes in losing weight and maintaining weight loss.

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Different exercise regimes contribute immensely to weight loss. Walking is a very effective means of reducing weight. Swift et al. (440) observed that pedometers significantly increase the rate of physical activity. Ultimately, it reduces BMI levels in obese individuals. Pedometers are used to avoid a sedentary lifestyle in individuals since it measures the number of steps traveled per day. Swift et al. (442) also noted that pedometers help in reducing the risk of cardiovascular disease by increasing the rate of physical activity. Reduced BMI levels in the body translate to weight reduction. Besides, the use of pedometers, coupled with other methods that restrict calories, is more effective in promoting weight loss (Zhang et al. par 4). This means that exercise combined with dietary mechanisms are an effective means of reducing weight. Therefore, one can park his or her vehicle far away from your office or residence. One can also walk in malls and during good weather. Walking is useful as it is easy for the body. Furthermore, walking is quite enjoyable, yet it delivers the same results commensurate with the distance covered.

Aerobic exercises have a significant contribution to weight loss. Aerobic exercises include activities like walking, swimming, jogging, cycling, hiking, dancing, spinning, and running. Aerobic exercises help in keeping the lungs, heart, and the circulatory system in a healthy state (Swift et al. 441). Climbing up and down the stairs is one of the most effective aerobic exercises as it burns a considerable amount of calories compared to jogging. Since some people like keeping low profiles, climbing the stairs might be the best exercise for them since it enhances privacy. Besides, one cannot get bored with climbing staircases.

Running and jogging go hand in hand. Running or jogging for at least 20-30 minutes a day can significantly reduce one's weight. The two physical activities have been greatly attributed to the reduction of calories and burning fat, which is a good move towards weight reduction. Jogging and running reduce stress-induced obesity by enhances the oxidative capacity of the skeletal muscles (Xiao and Fu 84). Ultimately, this minimizes the deposition of stress-induced fat by increasing the oxidation of energy rather than storage in the form of fat (Chaput, Jean-Philippe et al. 1). Therefore, running and jogging will reduce depression, which is a significant contributor to stress, which could ultimately lead to stress-induced obesity. Furthermore, exercise is often associated with better health behaviors, such as coping with stress and better nutrition (Mai et al. 65). Thus, it remains substantial that physical exercise regimes, such as jogging and running, play a significant role in weight reduction.

Weight loss is affected by the kind of exercise and the duration of the activity. Several activities have been found to show significant results in weight reduction, while others show negative or very few changes (Chaput, Jean-Philippe et al. 1). For instance, studies show that high volume aerobic exercises are required to have significant weight reduction. Besides, aerobic exercise, coupled with appropriate dietary plans, has been found to play a pivotal role in reducing weight in individuals.

Several studies have suggested that maintaining weight loss can be a demanding yet attainable milestone after a successful weight loss. Swift et al. (2014) observed that people who exercised more than 200 minutes every week have higher chances of maintaining weight loss, unlike those whose exercise durations reduce. Besides, taking a low-fat diet coupled with continued daily physical activity serves a better role in maintaining weight reduction. Furthermore, their study identified the importance of appropriate diet in weight reduction. Therefore, clinicians must advocate for patients who want to reduce their weight to engage in weight loss physical activities with a duration of more than 200 minutes per week.

Conclusion

Although obesity is one of the most severe disorders, different exercise regimes have been proved to play a significant role in weight reduction and maintenance of weight loss. Rigorous physical activities have been shown to harbor the accumulation of fat in muscles owing to heightened depression and stress levels; thus, reducing stress-induced obesity. Besides, physical activities and different exercises such as jogging, running, climbing staircases, and walking have been found to burn considerable amounts of fat and reduce calories. However, it is essential to note that the effectiveness of exercise regimes is affected by the duration of exercise and dietary plans, as some studies have indicated.

Works Cited

Chaput, Jean-Philippe, et al. "Physical activity plays an important role in body weight regulation." Journal of Obesity, 2011 (2010). Doi: 10.1155/2011/360257

Mai, Knut, et al. "Effects of a combined dietary, exercise and behavioral intervention and sympathetic system on body weight maintenance after intended weight loss: results of a randomized controlled trial." Metabolism 83 (2018): 60-67. Doi: 10.1016/j.metabol.2018.01.003

Swift, Damon L., et al. "The role of exercise and physical activity in weight loss and maintenance." Progress in cardiovascular diseases 56.4 (2014): 441-447. Doi: 10.1016/j.pcad.2013.09.012

Xiao, T., and Y. F. Fu. "Resistance training vs. aerobic training and the role of other factors on the exercise effects on visceral fat." Eur Rev Med Pharmacol Sci 19.10 (2015): 1779-84. https://doi.org/10.1371/journal.pone.0056415

Zhang, Haifeng, et al. "Comparable effects of high-intensity interval training and prolonged continuous exercise training on abdominal visceral fat reduction in obese young women." Journal of diabetes research 2017 (2017). Doi: 10.1155/2017/5071740