Exercise and Appetite
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When we take exercise it causes an increase in our metabolic rate, that Is
the complex chemical changes where by the body converts food into energy. Exercise
can take away the appetite, for it is suppressed by the appetite depressant
effects of a chemical substance produced in the body for 60-90 minutes after
vigorous physical exercise. This is accompanied by a rise in body temperature,
plus other chemical changes. A reduced food requirement and intake, combined
with a higher metabolic rate brought about by exercise, can result in the body
weight dropping to a lower level. Further exercise undertaken combined with
a calorie-controlled intake can result in the breakdown of fat stores, thus
maintaining the lower body weight.
| Speed | CALORIES BURNT (APPROXIMATE) | |
| 30 mins | 2 hours | |
| Slow pace (2 mph) | 120-145 | 480-580 |
| Fast pace (4 mph) | 180-215 | 720-800 |
Exercise has an ongoing reaction. For the next two hours after a two-hour brisk walk you will continue to bum double the amount of the calorie normally burnt by the body. More demanding exercise, such as running for half an hour, can result in the increase in calorie consumption continuing for five to six hours after the exercise has finished. Sustained exercise, even of a modest intensity, if maintained over a period will burn calories. If the intensity of the exercise is increased, so will the number of calories burnt. The following gives a broad example of the approximate number of calories burnt while walking for 30 minutes at 2 mph (slow pace) then for two hours, in comparison with those burnt when walking at an increased speed of 4 mph (fast pace) over the same time spans.
The safest way of losing weight is to do so gradually, aiming perhaps to lose no more than two pounds a week. A combination of dieting and exercise could achieve this, as a reduction of 500 calories per day could shed a pound of fat in a week (approximately 3,500 calories), plus 500 calories burnt per day through exercise.
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