4 minute read
FIT FIVE
CALORIE-CONSCIOUS ROUTINES
By Hunter Harrell
It’s no secret that diet and exercise go hand-in-hand. Many of us spend time moving our bodies to indulge in a delicious plate of nachos with a draft beer or margarita. But when the number of calories we consume exceeds the number of calories we burn, it can be difficult to maintain a healthy body weight.
The body uses energy from calories to perform executive functions, like breathing, maintaining body temperature, circulating blood, digesting food and repairing body tissue. The number of calories you burn in a day while at rest is your basal metabolic rate.
Extra calories are stored in body fat, and roughly one pound of body fat stores an estimated 3,500 calories. Exercising helps convert those extra calories into energy. But the number of calories burned depends on the duration of the exercise, intensity and pace. The five exercises that follow are engaging ways to expend that extra energy.
RUNNING
Want to engage in activities that offer short-term and long-term benefits? One 30-minute run can help burn between 200 and 500 calories. If you start running just three days a week, it can take less than three weeks to see the short-term benefits, such as more defined muscles and clear skin. In the long term, running can lengthen life expectancy because it improves circulation, lowers blood pressure and reduces stress hormones.
CALISTHENICS
Calisthenics are exercises that allow a person to strengthen the body and increase endurance using their own body weight. Using varying levels of intensity and rhythm, calisthenics require no additional equipment to perform. High-intensity interval training (HIIT) is one of the easiest ways to burn calories in a short amount of time. See examples of five moves to add to your routine online at www.issuu.com/durangoherald/docs/2021_ fchl_prosperity_pages/18.
CYCLING
Whether cruising around town to commute to work or taking two wheels to the trails, bicycling is a popular method for residents to squeeze exercise into their daily routine. Though it varies by weight, cyclists can burn up to 300 calories in 30 minutes at a moderate pace of around 12 mph. Spring is mud season, so cyclists can enjoy riding the Animas River Trail or road cycling on County Road 141 and County Road 250.
SWIMMING
Not only is swimming good for the heart, it is also a great way to burn calories because it works the entire body. On average, a 30-minute recreational swim can burn around 225 calories, while swimming laps can increase the number of calories burned to 375 calories. Swimming just 30 minutes a day can reduce the risk of heart disease by 30%, while incorporating different swim strokes can significantly strengthen different muscle groups.
DANCE
For another full-body workout and big calorie-burner, try dancing to fast-paced or upbeat music. Disco, hip hop, salsa and swing are some of the best types of dance to practice for fitness. At 130 pounds, dancing for 30 minutes can burn as many as 150 calories. In the longterm, dancing can help maintain fitness as well as improve lung function, lower blood pressure and strengthen bones.
Remember, current body weight, the duration of the routine and the intensity of each movement will each affect the number of calories burned during exercise.
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HOW ALCOHOL AFFECTS WEIGHT
By Ashley Lucas
With hot summer days and barbecues around the corner, many of us will find good reasons to have a cool adult beverage in our hand. Can a person enjoy alcohol while trying to lose weight? Let’s dive in to learn the answer!
Alcohol is processed through the liver. For 4-8 hours after downing a single shot, the liver will stop fat burn in order to process the alcohol. While the liver is preoccupied, the carbs from beverages like beer, sweetened drinks such as margaritas, mojitos or hard liquor with mixers (including tonic water) are building up.
Keep in mind that alcohol is calorie dense, and, has no nutritional value. It is the first fuel source to burn when ingested, which means that fat will not be utilized as long as alcohol is in the system.
Depending upon your body size, one shot typically takes about 4-8 hours to process through the liver, but every subsequent shot adds on exponentially. Be aware that one night of heavy drinking, even if you’re drinking low carbohydrate beverages, could lead to one to two days of no fat burn. From an immunity standpoint, research shows that alcohol compromises the immune system and has the potential to increase your risk of poor health conditions. Thus, if the goal is weight loss (or enhanced immunity) it’s best to steer clear.
If you’re celebrating and you do choose to imbibe, there are better options that won’t sabotage your efforts as significantly as others.
The best choices of alcohol to drink while attempting to maintain a healthy weight are hard liquors mixed with seltzer water and a squeeze of lemon or lime Or drink dry red or white wine. No matter what you choose, be sure to enjoy it responsibly.
Ashley Lucas holds a PhD in sports nutrition and chronic disease. She is also a licensed, registered dietitian. She is the founder and owner of PHD Weight Loss and Nutrition, offering in-office and At-Home/Virtual weight management and wellness services. Visit www.myphdweightloss.com or call (970) 764-4133.
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