One of the most apparent benefits
exercise can bring about is weight loss
and weight management. A whole host
of research, including studies from the
Journal of Applied Physiology, highlight
how a combination of aerobic exercise
and resistance training (using weights,
machines or body weight to train
muscles) can have a positive impact
on fat levels and waist circumference
among overweight subjects. Resistance
training ha s been shown to contribute
to the development of muscle ma ss,
changes in body composition and
fat reduction.
Just moderate-intensity aerobic
ac tivit y, such a s walking , can make
serious in-roads into weight loss, too.
In one recently published study, from
the London School of Economics,
researchers found that brisk walking –
when done regularly enough – was as
good as gym training for those looking
to lose or maintain their weight.
Interestingly, a study of 50,000
patients between 1999 and 2012 found
that those who walked regularly had
lower body mass indexes (BMIs)
than patients who took part in
high-intensity exercise.
Although the results aren’t and
shouldn’t be immediate, regular
exercise in conjunc tion with a balanced
diet has been shown to be the safest,
most effective means of shedding fat
and keeping it off.
“The body fuels exercise with energy
drawn from within – from blood sugars
and body fat,” explains Prof Brewer.
“In order to lose weight and reduce
body f at levels you need to create a
calorie deficit – burning more calories
than you consume. To burn off 2lbs
(1kg) of fat costs around 8,000-9,000calories.” Running a marathon will only
hit around a third of that figure. By
creating a daily deficit of 500 calories,
through heart-rate raising exercise and
controlling your calorie intake, you can
make serious in-roads into your body
fat percentages.
Researchers from the University of
Western Australia have also found that
running contributed to weight control
by regulating appetite. Runners
performing interval sessions in a trial
reported fewer cravings for snacks as a
result of the exercise regime curtailing
the production of ghrelin, nicknamed
the ‘hunger hormone’.Fend off fat
Exercise burns calories, which inevitably aids weight loss,
but running also stifles the production of the ‘hunger hormone’