Exercise and Weight Loss

Written by Dr. Steve Chaney on . Posted in current health articles, Exercise, Healthy Lifestyle, Lose Weight

Author: Dr. Stephen Chaney

exercise and weight lossAre you confused yet?  Just as you were starting to wrap your mind around the current consensus recommendations that we engage in 30 minutes of moderate intensity exercise 5 days/week, news stories are starting to appear saying that might not be enough exercise if you want to lose weight!

So how much exercise DO you need, and why is there so much confusion with exercise and weight loss?

Let me start by reviewing a couple of studies that appeared a few years ago on weight loss in middle aged, overweight women.

 

Exercise and Fat Loss

The first study looked at the effect of exercise intensity on abdominal fat loss over a 16-week period(Irving et al, Medicine & Science In Sports & Exercise,40: 1863-1872, 2008).

The women in this study were divided into three groups:the control group that just continued their normal exercise pattern (little or none), a group that engaged in supervised moderate intensity exercise 5 days per week, and a group that engaged in supervised, high intensity exercise 3 days per week and moderate intensity exercise the other two days.

The diet was identical for all three groups and the calories expended by exercise were also identical (the high intensity exercise was performed for shorter periods of time so that the calories expended were the same).

The results were striking. Weight loss was similar in the two exercise groups (calories do count). However, the women in the high intensity exercise group lost a significant amount of abdominal fat while the other two groups did not! As you may know, abdominal fat appears to be much more damaging metabolically than fat stores in other parts of our bodies.

 

Exercise and Weight Loss

woman runningThe second study looked at the effect of exercise duration on weight loss over a 24-month period (Jackcicet al, Archives of Internal Medicine, 168: 1550-1559,2008).

In this case the diet and the intensity of the exercise(moderate intensity) were the same. The difference was in the duration of the exercise. In this case the calories expended by exercise was not kept the same. The group that exercised for longer burned significantly more calories than those who exercise for a shorter time.

Again the results were striking. Only those study participants who exercised for at least 275 minutes/week (an average of almost 60 minutes a day for 5 days) were able to lose 10% or more of their weight and keep the weight off over a 24-month period.

 

How Much Exercise is Enough?

So what does all of this mean to you?

how much exercise is enoughWhen most Americans decide to shed a few pounds, one of the first things they think of is getting more exercise. After all, it’s much easier to walk around the block during lunch hour than to actually change what you are eating.

The question then becomes how much exercise is enough? Is the recommended 30 minutes a day of moderate intensity exercise 5 days per week enough?

If you actually work through the math, it is pretty easy to guess that it might not be enough. For example, a recent study looked at how much moderate intensity exercise would be required for a 155-pound woman to burn off the calories in same popular fast foods. For example, to burn off the calories:

  • In a MacDonald’s Big Mac, she would need to cycle at a moderate pace for 1 hour.
  • In an Arby’s Reuben, she would need to walk at a moderate pace for 3 hours.
  • In a Super Sonic Double Cheeseburger with Mayo, she would need to do low impact aerobics for 3 hours.

Of course, if she had fries and a soda with any of those meals she would need to do even more exercise.

weight loss and dietThese estimates are not just hypothetical. The studies described above clearly show that if you are relying on exercise alone to shed your excess pounds and/or excess fat, you are going to need higher intensity exercise and/or longer duration moderate intensity exercise than the current consensus recommendations suggest.

In other words, the current recommendations of 30 minutes of moderate intensity exercise 5 days per week probably won’t make much of a dent in your weight unless the exercise is coupled with a very good weight loss program.

But, if you have ever relied on exercise alone for weight loss, you have probably guessed that already!

Of course, the consensus recommendations are still valid for what they were designed to accomplish. 30 minutes a day of moderate intensity exercise 5 days per week is sufficient to improve fitness and reduce cardiovascular risk factors.  And fitness reduces your risk of disease even if you are still overweight.

Furthermore, since many Americans probably don’t get even 30 minutes of exercise in a week, 30 minutes 5 days per week is a great starting goal.

 

The Bottom Line 

Recent studies show that the current recommendations of 30 minutes of moderate intensity exercise 5 days per week probably won’t make much of a dent in your weight unless the exercise is coupled with a very good weight loss program.

Don’t freak out about all of the conflicting exercise recommendations. Here’s what I suggest:

1) Consult with your physician before you start any exercise program.

2) Get active. Start slowly and start by choosing activities that are fun and accessible to you.

3) Set your goal of 30 minutes of moderate intensity exercise 5 days per week. If you want to lose weight, couple that with a well-designed weight loss program.

4) If your combination of exercise and diet isn’t putting a dent in your weight and weight loss is important to you, pick up the pace or increase the duration of exercise.

 

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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Comments (2)

  • Helen T. Govedarica

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    Thank you for your wonderful info laden emails. They help me feel more knowledgeable when talking to my downline.

    Please note I have a new email address and am just making sure that you have changed your records.

    Thank You.

    Reply

    • Dr. Steve Chaney

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      Your records have been updated

      Reply

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Latest Article

Relieve Hip Pain After Sitting or Driving

Posted June 20, 2017 by Dr. Steve Chaney

Relief is Just a Few Movements Away!

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

 

relieve hip pain after sittingI’m on a long business trip, speaking and teaching in Tennessee and New York, and the drive from Sarasota, FL meant many hours of driving over several days.  One of my stops was to visit with Suzanne and Dr. Steve Chaney at their home in North Carolina.  It was that long drive that became the inspiration for this blog.

After all those hours of driving, my hip was really sore. It was painful to stand up. While talking to Suzanne and Dr. Chaney I was using my elbow to work on the sore area, and when we were discussing the blog for this month it only made sense to share this technique with you.  So, Dr. Chaney took pictures and I sat at his computer to write.  I thought others may want to how to relieve hip pain after sitting or driving for long periods.

What Causes Anterior Hip Pain?

As I’ve mentioned in posts in the past, sitting is the #1 cause of low back pain, and it also causes anterior hip pain (pain localized towards the front of the hip) because the muscles (psoas and iliacus) pass through the hip and insert into the tendons that then insert into the top of the thigh bone.  When hip pain reliefyou try to stand up, the tight muscle tendons will pull on your thigh bone.  The other thing that happens is the point where the muscle merges into the tendon will be very tight and tender to touch. You aren’t having pain at your hip or thigh bone, but at the muscular point where the muscle and tendon merge.

It’s a bit confusing to describe, but you’ll find it if you sit down and put your fingers onto the tip of your pelvis, then just slide your fingers down toward your thigh and out about 2”. The point is right along the crease where your leg meets your trunk.

The muscle you are treating is the Rectus Femoris, where it merges from the tendon into the muscle fibers.  Follow this link, thigh muscle, to see the muscle and it will be a bit easier to visualize.

You need to be pressing deeply into the muscle, like you’re trying to press the bone and the muscle just happens to be in the way.  Move your fingers around a bit and you’ll find it.

Easy Treatment for Anterior Hip Pain After Sitting

relieve hip painHere is an easy treatment for hip pain after sitting you can administer yourself.  First, sit as I am, with your leg out and slightly turned.

Find the tender point with your fingers and then put your elbow into it as shown.

It’s important to have your arm opened so the point of your elbow is on top of the spasm.  It’s a bit tricky, but if you move about a bit you’ll come on to it, and it will hurt.  Keep the pressure so it’s tolerable, not excruciating.

After you have worked on this point for a few minutes you can move to the second part of the treatment.

hip pain treatmentPut the heel of your “same-side” hand onto your thigh as close to the spasm as you can get.  Lift up your fingers so the pressure is only on the heel of your hand.  You can use your opposite hand to help give more pressure.

Press down hard and deeply slide down the muscle, going toward your knee.  You can also kneed it like you would kneed bread dough, really forcing the muscle fibers to relax.

I’m putting in a picture from a previous blog to explain how you can also treat this point of your rectus femoris by using a ball on the floor.

As shown in this picture, lie on the floor with the ball on your hip muscle, and then slightly turn your body toward the floor so the ball rolls toward the front of your body. You may need to move the ball down an inch or so to get to your Rectus Femoris.

When you feel the pain, you’re on the muscle.  Just stay there for a minute or so, and if you want you can move so the ball goes along the muscle fibers all the way to your knee.

pain free living book coverIt may be a challenge to find this point, but it’s well-worth the effort!

In my book, Treat Yourself to Pain Free Living, I teach how to treat all the muscles that cause pain from your head to your feet.

Wishing you well,

Julie Donnelly

julie donnelly

About The Author

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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