肥胖及
運動修身

Exercise for
Weight loss

How much exercise do we need to lose weight?

Researchers conducted a randomized controlled trial on 320 menopausal women, randomly assigned to 45 minutes of moderate to intense aerobic exercise 5 days a week, or into a no exercise group. At the start most women were either overweight or obese. After one year, weight, body and abdominal fat of exercisers were significantly reduced compared to non-exercisers1.

1. Friedenreich CM, Woolcott CG, McTiernan A, et al. Adiposity changes after a 1-year aerobic exercise intervention among postmenopausal women: a randomized controlled trial. Int J Obes (Lond). 2010.

Middle age obesity

Several findings reported structured physical activity can improve central obesity in middle age, with increase in cardiorespiratory fitness2.

2. Pescatello LS, VanHeest JLPhysical activity mediates a healthier body weight in the presence of obesityBritish Journal of Sports Medicine 2000;34:86-93.

Vigorous exercise is more effective in controlling weight than slow jogging3,4

3. Mekary RA, Feskanich D, Hu FB, Willett WC, Field AE. Physical activity in relation to long-term weight maintenance after intentional weight loss in premenopausal women. Obesity (Silver Spring). 2010; 18:167-74.
4. Lusk AC, Mekary RA, Feskanich D, Willett WC. Bicycle riding, walking, and weight gain in premenopausal women. Arch Intern Med. 2010; 170:1050-6.

The secret to weight loss

Exercise and decrease food intake

Exercise can promote weight loss, but only work best when combined with a low-calorie diet5.

5. U.S. Dept. of Health and Human Services. 2008 Physical Activity Guidelines for Americans; 2008. Accessed January 30, 2012.

Without dieting

If caloric intake is not reduced, exercise need to be prolonged and in high intensity to lose weight5,6,7.

6. Slentz CA, Aiken LB, Houmard JA, et al. Inactivity, exercise, and visceral fat. STRRIDE: a randomized, controlled study of exercise intensity and amount. J Appl Physiol. 2005; 99:1613-8.
7. McTiernan A, Sorensen B, Irwin ML, et al. Exercise effect on weight and body fat in men and women. Obesity (Silver Spring). 2007; 15:1496-512.

Summary of JAMA study confirms that normal-weight women require an equivalent of one hour moderate-to-intense exercise every day to maintain a stable weight8.

8. Lee IM, Djousse L, Sesso HD, Wang L, Buring JE. Physical activity and weight gain prevention. JAMA. 2010; 303:1173-9.

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