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Every time you move your body, you are having positive
effects on your health, however, the way you exercise
is important. If you want to exercise for fat loss,
you must follow the criteria below.
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Exercise Aim |
How
often |
Perceived
exertion
(P.E.) |
How
long |
Type |
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fat loss |
most days |
6 - 7 |
30 mins +
*see below |
weight bearing
eg. walking |
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good health |
most days |
2 - 5 |
any time |
any type |
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fitness |
most days |
8 - 9 |
30 mins + |
any type |
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* if you are very overweight, you can break the exercise
time into three lots of 10 minute bouts.
What is 'Perceived
Exertion' ?
Rating Of Exercise For Fat Loss.
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Exercise |
Weight bearing |
P.E.
6-7 |
At least
30 mins |
Good for
fat loss (out of 10) |
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Jogging |
yes |
yes |
yes |
10 |
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Walking |
yes |
yes |
yes |
10 |
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Aerobics |
yes |
yes |
yes |
9 |
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Cycling |
some |
yes |
yes |
8 |
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Rowing |
some |
yes |
yes |
6 |
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Tennis |
yes |
no |
no |
6 |
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Swimming |
no |
yes |
yes |
5 |
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Dancing |
yes |
yes |
no |
5 |
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Golf |
yes |
no |
no |
4 |
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Gardening |
some |
no |
no |
2 |
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Weights |
yes |
no |
no |
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** Weights increase the amount of lean body mass
which will boost your metabolism.
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| Loretta Douris |
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