3-Day Exercise Activity Analysis 1

Nutrition
John Smith
SCI/241
September 4, 2013
Janice M. Johnson, Ph.D.

3-Day Exercise Activity Analysis 2
Here are some ways that can increase energy expenditure and activity levels to help lose weight and fat without having to go to a gym.
If you have a physical job like in the construction industry then you are already starting off right. You could try to work harder, perform more of the physical tasks by yourself rather than use a machine and do it quicker. If you have an office job, you could park the car a little further from the office than usual and walk the extra distance. You could take the stairs instead of the elevator or even try jogging up the stairs. At lunch breaks, you can try to spend 20 minutes eating lunch slowly and then taking a brisk walk outside for 40 minutes. Instead of calling or emailing your colleague, walk over to him or her.
Housework is a great way of spending energy because it is something that needs to be done and the feeling of having a nice clean house is also something to feel good about. Make every week cleaning a spring clean by cleaning thoroughly in hard to reach places and taking everything out and dusting off the shelves. Cooking and preparing your own vegetables and meat, as well as making your own bread or cakes by hand instead of buying them pre-prepared is also a good way of working out. It will also make eating more enjoyable at the end of the day.
Some other ways of increasing your energy expenditure would be instead of driving, use a bicycle or walk, take up some form of a physical hobby like gardening, woodwork or a racket sport, if you watch TV, you can still ride an exercise bike in the home or use a rowing machine, and if you go out, burn off calories by going dancing.

3-Day Exercise Activity Analysis 3
For me, I feel that lifting weights and doing some form of aerobic activity like running, walking, weight training or bicycling. Walking is said to be one of the best exercises for losing weight. Walking not only burns a good proportion of stored fat, it can also burn a large amount of calories especially performed for longer durations and at a brisk pace. A good balance between the percentage of fat and the total calories burned should be the basis behind choosing any exercise for losing weight. Walking is a great start for people of any age wishing to lose weight fast. You can walk all year round, whether it is outside or inside. You could even do it on a treadmill.
Aerobic classes or light jogging are very popular for many trying to lose weight. They can be very effective in burning a large amount of total energy in a single session. It may be wise to start off any new exercise program with gentle walking activities. After a few weeks try walking briskly until a little fitness is developed then aerobic exercise may be more effective. You can attend an Aerobic class indoors so weather would not be an issue and you could jog in the neighborhood or even go to a local gym or high school and jog inside.
Running (7 minute mile average which is what I can do) at a 7 minute mile will burn more calories per minute and looking at most runners on the street, many may deduce that this must be the best exercise to lose weight. Most runners seem so thin and lean but in fact running at this pace would not be the best idea to lose weight. We would probably be burning about 80% carbohydrates and only about 20% fat. Burning a high percentage of carbohydrates may increase rather than regulate appetite. Trained runners are different. Their muscles have
3-Day Exercise Activity Analysis 4 adapted to this level of intense running over years of training, they utilize oxygen much better which accelerates their fat burning potential even at higher levels of physical exertion. You could run indoors at a gym or local school or run outside.
Sprinting or weight training is some of the most intense exercise that we can perform. The energy to fuel these activities comes almost exclusively from carbohydrates. The amount of total calories burned is very high while performing the movement, however they can only be performed for short periods due to muscle fatigue. Plenty of rest periods are needed between each set, resulting in less total calories burned over the course of a training session. Normally other aerobic exercises are performed continuously for the whole duration of a session therefore total calories burned are usually much higher. A positive reason to exercise lightly over a longer duration! Weight training would most likely be performed at a gym or inside your house, while sprinting can take place outside or even inside in a gymnasium.
Resources
http://www.weightlossforall.com/energy-expenditure-tips.htm https://www.supertracker.usda.gov/foodtracker.aspx http://health.nytimes.com/health/guides/specialtopic/physical-activity/recommended-exercise-methods.html