Exercise | Weight Loss Blog (Lose That Tyre)

Exercise is 30 Minutes Enough ?

August 8, 2008 By Mark

When you’re trying to lose weight one of the most important key factors is the amount of exercise that you do and the intensity at which you do it. It’s common knowledge that 30 minutes three times a week is adequate for most people.

But when you’re trying to lose weight is it really enough, some research has been published recently that suggests otherwise, in order for you to drop 10 percent of your own body weight, it now seems that you have to do one hours of exercise in order to get better results in the long-term.

This particular study was conducted using women, whether or not it’s the same for men I’m not to sure, what they say is that you need to exercise five times a week, for 55 minutes over a period of two years, although I might add that this does apply to people that have been obese, someone who has had no problems with their weight.

Would probably get away with 30 minutes of moderate exercise, largely due to the fact of of not being overweight in the first place.

The research which was published in the Archives of Internal Medicine, said that.

“The less they exercised the less weight they lost and the less they kept off,” said John Jakicic of the University of Pittsburgh , who led the study. “It seemed like this magic number of 275 (minutes a week) is what really made a difference.”

The team which was led by John did research over a two-year period which involved 191 women who were aged between 21 and 45 years of age, and whose BMI ’s where between 27 and 40, before they got involved with the research there exercise regime was doing less than 20 minutes per day, and less than three times per week.

They were put on a strict calorie controlled diet between 1200 calories and 1500 calories, and then the women were split into different groups to monitor what actually happened and to see what difference’s, there was between the two groups.

While women in other groups lost weight the ones that came out better off in the end were the ones who had been exercising for two years, on the 55 minutes and five days a week regime.

The researchers were quoted as saying that they wanted to know what it actually took for people to lose weight in the long-term and actually keep it off, because as we well know lots of people although not everybody can tend to put weight back on once they either finish their diet or something else happens and they gain the weight back.

In conclusion John said that, people should not be to discouraged about the fact that they may have to exercise for 55 minutes the day five times a week, it may seem like a bit of a punishing regimen to some people, but if you can incorporate exercise into your everyday life by moving around more and generally being more active, you will probably find that you can quite easily incorporate what has been suggested here into your weight loss regime.

The thing to remember is here that as long as you do something it is far better than doing nothing at all, the more you get into the habit of doing physical activity the easier it becomes, whenever you read something like this it can seem and become quite daunting because you think oh know I’ve got to do more work but what I would say is why not split your routine into two chunks of 30 minutes per day, one in the evening one earlier in the day if you can manage it.

There will be plenty of times when you have 30 minutes spare you probably don’t even realise say for instance most people get 30 minutes for lunch at work and don’t really do anything except sit at work and eat their food.

This would be a perfect opportunity to go for a walk as most places have a one hour lunch break per day, just doing a 30 minute brisk walk will get you your first 30 minute segment, it’s not that hard when you think about it, it just seems that way in your mind.

It’s also been found that doing two segmented bouts of exercise during the day is more beneficial than doing one bout of exercise in one day, you apparently get better fat burning potential by working out this way rather than doing just one lot of exercise in a day say for an hour for instance.

Source http://www.journalgazette.net

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Filed Under: Exercise Tagged With: Exercise

Weight Loss Diet and Exercise Cheat Sheet

July 27, 2008 By Mark

Here are all the things that are important.

To lose one pound of fat you need to lose 3500 calories.
You need to exercise for 30 minutes a day or more.
Walk for 10,000 steps every other day or more as recent research suggests.
Eat 25 grams of fiber a day using a mixture of fruit and vegetables.
Do resistance training with some weights they don’t have to be that heavy to make a difference.
Work out your BMR which is short for basic metabolic rate this will tell you based on what exercise you do how many calories you need per day.
Fat = nine calories per 1 gram.
When you build muscle it becomes active tissue burning fat, even while you rest fat does nothing except sit there.
Eat a low fat, low carbohydrate high protein diet this encourages muscle growth.
Weigh your self once every two weeks.
Experiment with food to stave off boredom.
Keep a food diary to see what you actaully eat this is most important.
Track your progress with your weight and a tape measure so you have a record.

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The Multiple Health Benefits of Tai Chi

July 25, 2008 By Mark

Tai Chi is known the world over for its health benefits, it consists of a slow movement of flowing exercisers even though they aren’t very energetic there is something very calming about doing Tai Chi, it has been called the exercise of moving meditation.

The word chi the movement of energy within the body when you know how to use chi and it is flowing properly within your body, then your mind and body is in better balance.

There are to be known about a hundred different positions that you can use while doing Tai Chi, and each and every muscle group is exercised but without any vigorous activity whatsoever, it is probably due to the fact that with Tai Chi being such a relaxing exercise. That people who suffer from stress would probably benefit from it greatly. Tai Chi can be of benefit to people young and old, because it’s a very low impact exercise.

Some of the particular health benefits of Tai Chi are:

Lower blood pressure
Better muscle strengthening and suppleness
Improves your posture and balance
Heightened awareness and moments of the here now
Better immune system function support
And overall better sleep patterns

A study was conducted by the Journal of sports medicine which revolved around diabetes, and it was found that people who practiced Tai Chi, it in fact gain health benefits who had diabetes, the participants involved in the study exercised for one a half hours per day for a time period of three times a week, at the end of the trial period which was 12 weeks approximately they had their blood pressure checked which was lower, and there insulin resistance was also better.

The people involved with the study also lost three kilograms in weight they were reported in saying that they had more energy, were able to sleep better, suffered fewer problems with pain, and also didn’t crave food so much.

Also another study which revolved around Tai Chi, focused on the immune system of participants and the results were that doing the Tai Chi boosted their T-cell function significantly.

So here we have a ancient and old art but isn’t it surprising that by doing some gentle exercise can help you to lose some weight, and also keep your blood sugar levels in check, and knock food cravings on the head.

Sometimes the simplest of things do tend to work best.

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30 Minute Fat Burning Exercises

July 21, 2008 By Mark

Having a calorie controlled diet and exercise are the two most single important things when it comes to losing weight. And also if you are able to work your muscles harder the better the results will be as regards burning fat, this doesn’t mean to say that you need to exercise like crazy because that will have the opposite effect.

All the exercises that are described below are quite gentle in their nature but will inevitably develop core muscle which is a key factor in the overall weight loss, muscle tends to be active tissue whereas fat isn’t, this is why it is important to build muscle in order to burn fat, if you aren’t able to do these exercises with some heavy weights then don’t worry.

You can start off with very light weights, the whole purpose of doing this is to incorporate resistance training into your exercise routine which makes your heart work harder and helps to burn fat.

Even though the exercises are gentle in nature once you do them one after another, and only have a short rest period you will notice that your heart rate has increased quite dramatically even though it doesn’t feel as though you have done much work wise.

Chest and arm exercises

Ideally for doing these exercises you should have a exercise bench like ones used in gyms this will probably work better for you, but if you don’t have one or can’t afford to buy one, the only option is to sit in a chair and at least do something.

The first exercise is called the flat dumbbell press for this exercise you need to lie down flat on your bench, hold your weights above your chest and, then slowly bring them down so the weights are more or less parallel with each other.

If you picture yourself lifting something up in the air say like a broom handle and then bringing it back down again to your chest this is how this exercise works, do this for 10 repetitions, and then move on to another exercise.

Double arm rows

For this particular exercise you don’t need a bench, stand up with your feet apart slightly and then with your weights in each hand bend your back over slightly at a angle, this is a great back and arm exercise, so now what you need to do is stand with your arms at your side, and bring the weights back behind you as if you are rowing or like you are elbowing somebody from behind. Do this for 10 repetitions again.

Angled dumbbell press

Make sure that you have a brief rest period between each exercise, but only for a few minutes main reason being for this is to keep the fat burning momentum going, for this exercise you need your bench set up at a 45 degree angle and so you’re more or less sitting up, get your weights and bring them down to your sides and then, you need to bring them together like you are hugging somebody or hugging a barrel do this for 10 repetitions and then do the routine over again so then you need to go back to doing the flat benchpress 10 repetitions again then you need to do ten more double arm rows.

Pushups

Using your bench as a support you can do some push-ups and incorporate this into your exercise routine as well if you are able to do push-ups then don’t worry about it too much, this is just something else additional that you can add to this particular programme if needed, if you do want to do the push-ups then do ten sets twice but just make sure that you rotate it, this will ensure that your muscles do not get too tired and won’t get fatigued, by rotating the exercises.

Arm exercises

A bit back we did something called the double arm rows now we are going to do some single arm rows, you can put your knee on the bench if needed or use a chair, and the same as before imagine that you are rowing and do 10 sets per arm, you can repeat this as well with your push-ups to make a it a set of exercises, both of these exercises, will build up your arms. So what you need to do is go back to doing 10 more push-ups when you have done your single arm rows and then do 10 more single arm rows again.

Once you start getting into the swing of this you will notice that your heart rate has increased slightly, and you may start to feel quite warm this is the whole point of this it, is by far the best way to burn fat which is slow, most people think that you have to work out really hard until you go into muscle fatigue which is wrong, if you do your exercises slowly and controlled you you will gain more benefit. Doing to much defeats the object

Leg and back exercises

This exercise involves standing with your feet slightly apart having the weights by your side, and then what you need to do is lunge forward on one leg so the weights are putting resistance on your leg. If you think about how people who do fencing do this they put their leg as far forward as possible, and and your other leg is behind you say about a couple of feet above the ground, so you’re actually bending one leg and the other leg is behind you do 10 sets for each leg, this is a great exercise for the top of your legs and your behind as well.

Calf exercises

Stand with your legs slightly apart with the weights at your side and tiptoe so that you’re using your calf muscles to move your body put down slightly, do this for 10 repetitions once you have completed these particular exercises. Then go back and do the ones above repeating the process, this actual programme may take longer than 30 minutes but it doesn’t matter it was a rough estimate only.

If you wanted to you could go through the whole routine again and make it into a hour.

Abdominal exercises

Lie down with a exercise mat put your hands behind your head and do ten crunches what this means is you are trying to sit up and use your stomach in order to do the work. If you do find it hard to visualise what these exercises actually look like then you may need to do some searching to find some diagrams you shouldn’t have too much trouble finding any because they are plenty, so do 10 of these.

Side crunchers

As you’re lying down on your exercise mat put your hands behind your head and do tend side crunchers so instead of trying to sit up like before your putting your body to the side and crunching that way, this works out the side of your stomach rather than the midsection, do 10 repetitions of these and repeat the process so you do 10 more situps and than 10 more side crunchers.

As you can see by now we have quite a nice little exercise programme going you can incorporate your own exercises into this programme. If needed there are no hard and fast rules it is entirely up to you and what you are able to do.

Arm and back exercises

With your weights in front of you at arm sides slowly bring your back down and then slowly raise up again so this is like touching your toes with your fingertips if you imagine doing this that is what you need to do repeat this for 10 times.

Next exercise

With your weights at your side if you imagine that you are lifting your arm up at side so it is pointing straight or another way to look at this is have your arms out straight so they are horizontal and what you need to do is with both weights in each hand extend your arms to this position do this for 10 repetitions, this can be quite a hard exercise to start off with if you haven’t done it before so you might like to try doing this without weights or use some very light ones until you get used to doing it, so repeat the process again and do 10 repetitions of the first exercise and 10 repetitions of the second exercise. So this whole regime revolves around doing two sets of 10 each time.

Make sure you eat a low carbohydrate high protein diet because this is essential for building muscle. Also consult your physician or health care practitioner before doing any kind of exercise to make sure that you can do it.

If you start to feel dizzy or short of breath whilst doing this particular routine then please do stop because something may be wrong if this is the case.

You need to make sure that you do this every other day in order to give your muscles time to recover otherwise you’re liable to suffer from fatigue and won’t gain much benefit.

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Filed Under: Exercise Tagged With: Exercise, exercises, fat

Can You Exercise and use Your Computer at The Same Time ?

June 24, 2008 By Mark

If you remember a couple of weeks back I posted an article on my blog about a gadget that was a cross between a scooter and a treadmill, well it seems that gadgets that you can attach to your treadmill are now becoming of age.

One in particular is called the Trek Desk you attach it to the top of your treadmill and then you can use it like a normal desk as you work out as well.

TD_Web_Main2

I am wondering if sometimes we do tend to take things too far as for is things like this are concerned, or is it just the fact of we like to see novelty items every once in a while, which we do believe will actually increase our productivity.

But keep us fit at the same time, so instead of using the time we would normally put aside to exercise, we exercise and work at the same time. I don’t actually know myself if I would be able to concentrate whilst trying to do something on a desk at the same time. I did actually see another one on a blog, which you can see in the picture below this one looks a lot more space age from what I can see. This is called the Treadmill Desk Steelcase+Walkstation

Perhaps we should be all concentrating our efforts on finding a gadget or that we can use while we work sitting down that will help us to burn calories and lose weight.

Anybody up for a joint-venture ?

My thanks to diet blog for bringing this to my attention.

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Filed Under: Weight Loss Tagged With: Exercise

Listen To Music For a Exercise Boost

June 24, 2008 By Mark

Have you ever noticed that when you’re in a quiet room, doing whatever it is you do things at times can seem rather too quiet, now myself I love peace and quiet, because sometimes you need it when you are trying to focus on a particular task in order to get it done.

Until just recently I used to do all my blog posts in complete and utter silence, now while there is nothing particularly wrong with this, I always used to think that having something in the background, distracting me would somehow cause me to lack focus.

But I decided just recently tha exercise number nine t I would try listening to music in the background to see how it would affect my way of doing things, surprisingly when the music is not there I really do miss it, I almost feel lost without it.

And I have come across information from various sources that suggests that when you do listen to music it has a two fold effect, it can change your mood and make you feel more motivated in order to do things.

Case in point when you go to a restaurant and they have music on you will probably notice that it is quite slow the reason for this is slow music will make you eat slower, therefore keep you in a restaurant longer and eat more food.

Supermarkets use this tactic as well and shops as a whole use this tactic quite a lot at Christmas, it gets you into the overall mood of it.

The whole point behind this post is if you are lacking motivation in your exercise, then my advice would be to listen to some music that you enjoy, and the whole thing will seem a lot more enjoyable, and the time will pass a lot quicker.

Just to add to this theory, a study was done revolving around people who had respiratory problems, what the researchers found was that, the people that listened to music, were able to walk farther than those people who didn’t listen to music.

The group were studied over a eight work period the group that have music to listen to were given country and western, Motown and big band music to listen to as they walked while the other group had no music to listen to at all.

Over the eight week period the music group walked further than the group who didn’t listen to music, now here is where it gets really fascinating the music group walked 20 miles compared to the non-music group who only walked 12 miles, that is a huge difference when you think that all they did was listen to some music.

And to add to this further the music group were far less likely to suffer from depression as opposed to the non-music group. The researchers came to the conclusion that the music somehow acted as a distraction although quite how it worked they wasn’t too sure.

Perhaps you could say that because they were listening to something that changed their mood this overall helped them to feel better, so they felt that they could achieve more overall.

Here is something you could try do some exercise without listening to music, then try listening to music doing exercise and see if you are willing to do more exercise when you’re listening to music.

I listen to sky.fm the 80s on my computer when I’m writing post

And I have another question for you do you listen to music while you are exercising ? and if so do you think it helps.

Leave a comment for me and let me know as I would be quite interested to know if this is the case.

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Things They Say Google Weight Loss Q&A

June 6, 2008 By Mark

google copy While I was looking through my web hosting stats last night. I decided to look back at my keywords and how people find my blog, it is quite interesting to see what particular key phrases people use to find your site or in my case my blog.

And just for a bit of a change, I thought I would share these with you and make them into a questions and answers post. With a bit of a slant on each one, stay with it and you will see what I mean.

Q. Ways of losing weight from your bum (butt) ?

A. My advice would be try moving around as in not sit on it so much, and also try to do some leg exercises.

Q. How to manipulate food to lose weight ?

A. Dear web surfer I am sorry but I have no idea how you can manipulate food in order to lose weight, I don’t think that shouting at it or trying to be manipulative towards it will help a great deal.

Unless of course you mean you want to modify the genetic structure of the food. For this I suggest that you become a scientist and understand how to genetically modified food so that it will do what you require. Hope this helps.

Q. Plastic jackets loose weight ?

A. Dear web surfer, I’m afraid that as far as I’m aware there isn’t currently at this time a plastic jacket that will help you to lose weight, if there are any budding entrepreneurs and or inventors reading this. Perhaps they could get in touch with me and let me know if there is such a thing so I can write about it.

Q. How does a microwave eat your food so quickly ?

A. Dear web surfer I have as yet not come across a microwave that can eat food quickly, is this something the Japanese have developed and is being kept under wraps, if anybody knows of a microwave that eats food please let me know.

Q. WordPress theme loss weight

A. Dear web surfer, as far as I am aware there isn’t to my knowledge, a WordPress theme that can help you to loss weight.

Q. How to lose weight off curtain parts ?

A. Dear web surfer are you saying that you have overweight curtains, my advice would be to take them to someone who can either higher or lower them for you. Or are you referring to the weights that some curtains having at the bottom of them. Try taking a few of those out and see if that helps.

Q. Skinheads on a raft what would you be eating ?

A. Dear web surfer there are two ways to look at this, I would say you have a bit of a serious problem here, because your question is in fact the answer, you may be dabbling in the ancient art of cannibalism. I would suggest that you seek advice from a health care professional and see what they say, or are you simply saying that you want to know what skinheads on a raft are.

If that is the case simply put this is what, British people refer to as eating beans on toast hope this helps.

Q. Tyre eating machines

A. Dear web surfer, as far as I know there isn’t any tyre eating machines, to help you with your problem, are you trying to say that you need some help losing your spare tyre, around your stomach. As far as I’m aware, there isn’t any nanotechnology that would fulfil your request.

Perhaps in years to come this may become a reality but until then I recommend plenty of fruit and vegetables and lots of cardiovascular exercise.

Q. Found spider in my pomegranates

A. Dear web surfer, I am very sorry that you found a spider in your pomegranate I’m not exactly sure how many calories, or in fact what kind of nutrition a spider would have, my advice would be to remove the spider and clean the pomegranate and then try eating it, this pomegranates are a very nutritious fruit minus a spider. Hope this answers your question.

Q. Places to go where people go to loose weight ?

A. Dear web surfer, my advice would be try joining a gym that is where a lot of people go to try and lose weight, or other things I can suggest are, aerobics classes, swimming, group walks and so on.

Q. Losing weight jackets

A. Dear web surfer, as far as I’m aware yet again, there isn’t any jackets on the market that can help you to lose weight I am very sorry to disappoint you regarding this matter. Perhaps in the near future this may become a reality. I do hope you find the particular item that you are looking for.

I do hope that this answers all your questions have a great day.

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Filed Under: Weight Loss Tagged With: Exercise, lose weight

The Outdoor Gym a New Concept in Exercise

May 20, 2008 By Mark

Depending on the kind of exercises you’re used to doing, sometimes it can seem a mundane task tread mill bike at times, but being as we live in such inventive times these days someone has thought of a novel way to bring the gym concept outdoors, it is a cross between a treadmill and a bike.

What with the summer now approaching although at the moment it doesn’t quite feel like that, perhaps the inventor thought it might be a good idea to release such a product to the public.

The inventor who is a Canadian guy from Canada, Brent Curry, “said he wanted to harness the power in people’s legs to replace what has long been done by cars”.

Although it might not be everybody’s taste due to the hefty price tag it costs £1270, which is quite a lot of money for a treadmill on a bike.

It does actually look like a scooter to me except where you would stand normally the treadmill is there instead of a flat piece of metal where you put your feet.

The inventor said that over a long period of time, it would pay for itself in time as gym memberships can be quite expensive. Most people become a member and then stop going after a time.

The thing is here to make your own mind up the, thing that springs to mind here is will it end up like the Sinclair C5 did or am I being a bit presumptuous saying that.

There might just be a future for the treadmill bike.

And just so you can see it in action here is a video of somebody actually using it.

Source mail on Sunday

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10 Diet Mistakes and How You Can Avoid Them

May 19, 2008 By Mark

D is for Diet When you first start out on your quest to lose weight things can seem quite overwhelming, where to start what to eat what exercises to do which diet might be best for you and the list goes on.

Here is a list of mistakes that you need to be aware of so that you can avoid them yourself.

1. Not allowing yourself to have a treat once in a while, this is likely to play havoc with yourself if you don’t at least have one treat every now and again so,don’t think that you can’t have one. A treat will make you feel good just be sensible is all.

2. Skipping important meals, lots of people automatically assume that when you first start to try and lose weight that aggressive calorie counting, is the way forward this won’t help matters at all avoid doing this at all costs.

Make sure that you eat regularly even have snacks throughout the day as long as they are healthy, that is all that matters snack on things like fruit and vegetables.

3. Thinking that slashing calories without doing any exercise will help, cutting down on your calorie intake is one part of the equation, you still need to incorporate exercise into your diet programme, main reason being is it will kick start your metabolism and build muscle which is essential for sustained fat burning.

Try to aim for 20 to 30 minutes per day of exercise if you can. If you prefer you can break it up into two, intervals throughout the day 15 minutes per exercise. Make sure though it is quite intensive exercise that you do, this will burn fat far more effectively.

4. Thinking that all foods are equal in their content, you could buy something and think it’s healthy when it’s not there is far more fat in chicken these days than you realise especially as far as the skin is concerned, some salads contain high fat dressing or may be in sandwiches that you can buy without being aware of it.

5. Not realising the amount of food your eating have you ever noticed, that when you use large plates for your meals that without thinking you tend to out of habit fill the plate up with food.

I used to do this myself until I became aware of it, and now use small plates. When I look at those big plates now I tend to think why did I need to use them in the first place.

6. Eating To quickly in retrospect this tends to be something that we do again without even thinking about it, such is the way that society is these days what with our hectic lifestyles. We never seem to have enough time for anything and do everything in such a frantic hurry, and we even tend to apply this to eating our food.

But the problem with this is it’s so very easy to overeat without even realising it because you’re eating habits become permanent habits over time, you probably don’t even consciously think about it.

From the time that you start eating food it can take 20 minutes for your brain to receive the full signal from your stomach. So if you eat your meal quickly your mind doesn’t have enough time to know that you have over eaten.

If you eat your food slower then you will eat far less, this theory was proven in Sweden when obese people in a study were monitored as regards to their eating habits. The first thing the participants did was eat a plate of food as they would do normally.

The next thing they did was they were blindfolded and then told eat their next meal as they did before but surprisingly this time they ate less food. So what this proves is that if you have less than you will eat less.

7. Not realsing that drinks can tend to have a lot calories in them as well, believe it or not alcohol can tend to have a lot of calories in itself, also alcohol tends to make you eat more food which is another double whammy. Try to avoid it when you go to a restaurant for a meal, have a glass of fresh orange or something else.

Specialist coffee’s that you buy from coffee shops can have lots of calories in. Drinks filled with sugar won’t do that much good either so that is something else you may need to look at.

8. Weighing your self every day this isn’t a particularly good habit to be into the main reason being is, when you don’t see yourself losing any weight you can tend to get frustrated but, the thing to remember is it will take time to lose weight it is not going to happen overnight.

It is far better to weigh yourself once a week or once a fortnight just try make, sure you do it on the same day every week if possible.

9. Thinking that after your lose your weight you can eat what you want, this is a mistake that a lot of people make once they have lost their initial weight, the problem with being on a diet it almost insinuates that you are on a programme. And once it has finished then everything will be okay but the problem is it would be so easy to put it all back on again which is what a lot of people do.

10. Unconscious eating this sort of eating tends to happen when you are not really consciously thinking about it what so ever, this is how a lot of bad eating habits are formed without us ever thinking about it, over a long period of time you could have to give a typical example of this, started eating foods at certain times I would say probably more likely say when you’re doing some kind of leisure activity.

say for instance whilst reading a book or watching television people very rarely these days eat foods at dining tables you may have noticed that you like to eat something like a bar of chocolate, or some Pringles anything like this is likely to be high in fat and in calories also so really you need to become consciously aware of what you’re eating and when.

this doesn’t mean to say that you shouldn’t snack but you need to be aware of what you are eating. Substitute fruit or a vegetable instead of chocolate or cake or any other foods that are high in fat and sugar.

When you start to lose weight , then you must stick to what I would call a healthy eating plan. For the rest of your life otherwise you will tend to put back on all your weight which is something you don’t want.

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Filed Under: Healthy Eating Tagged With: Exercise, weight

How Many Calories are Burned During Exercise ?

May 13, 2008 By Mark

exercise by teh sea (48/365) In order to maintain weight loss exercise is a crucial part of what you’re actually doing, so just in case you’re not sure if the exercise you’re doing is giving you the full benefit, as regards your weight loss goals.

Here is a comprehensive list of exercises and how many calories they actually burn.

Walking at the speed of approximately three miles per hour will burn 280 calories
Ballroom dancing will burn approximately 260 calories
Tennis will burn 350 calories or more
Aerobic dancing will burn 420 calories
Riding a bicycle at a moderate speed will burn 450 calories
House work done at a moderate pace will burn 160 calories
Aerobics will burn 450 calories
Hiking will burn 500 calories
Doing step aerobics will burn 550 calories
Running will burn 700 calories
Swimming will burn 500 calories if done constantly
Squash will burn 650 calories
Gardening which will entail hoeing, raking cutting grass and any other physical activity which is part of gardening will burn 350 calories plus.

The crucial part of this to remember is that you only need 3500 calories per week to be burned in order to lose one pound of fat, if you do a mixture of the exercisers above then you will easily be able to maintain your 500 a day deficit that you need in order to keep your weight in check.

Figures were obtained from Anne Collins

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