Exercise Isn't One Size Fits All

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Exercise Isn't One Size Fits All

Posted by: Dr. Mercola
November 27 2007 | 36,327 views

People who perform the same amount of exercise can lose different amounts of weight, according to the first evidence-based study to show that exercise impacts people in different ways.

The study involved 35 overweight and obese people who followed a supervised exercise program for 12 weeks. The program was modified so that each person would burn 500 calories per session.

They did not, however, all lose the same amount of weight.

It turns out that some of the study participants were engaging in “compensatory responses” such as eating more following their workout either as a reward or because of a biological drive.

This increase in food intake undermined the weight loss benefits you would expect from exercising.

The study demonstrates the importance of treating people as individuals. For people who are “compensating” for the increased energy expenditure of exercise, and therefore are not losing weight, attention should be given to diet and other factors.

Sources:

Dr. Mercola's Comments:

Have you ever worked out with a friend, doing the exact same exercise routine, and noticed that your friend lost more weight than you did, or vice versa? Like diet, which is also highly individualized in the way it impacts your body, exercise impacts everybody differently.

This is partly because of differences in exercise intensity -- if you don’t exercise hard enough, or if you exercise too hard, you will not experience the benefits -- and also because of what this study called “compensatory responses.”

To put it simply, some people may be more likely than others to reward themselves for a hard workout by indulging in an ice-cream sundae or bag of potato chips.

This, of course, completely undermines the benefits you would have received from exercising, and really highlights the importance of listening to your body, and using diet and exercise in tandem to lose weight.

You are Not a Machine

Therefore, there is no precise equation on earth that can tell you how much you should be exercising and what you should be eating.

This is different for all of you.

When it comes to your diet, you can easily find out which foods are best for you by identifying your nutritional type. When you eat these foods, you will feel satisfied, full of energy, and not tempted by junk foods after your workout.

Similarly, you can find the right level of exercise for you by the way you feel after a workout. Folks, you should feel GOOD after you exercise. If you feel exhausted, nauseous, shaky or otherwise are in pain, you have done something that did not help your body. And, very possibly, you have overdone it or violated some other principle that was not good for your body at that time. So trust your body and listen to the gentle -- and sometimes not so gentle -- feedback it gives you.

Conversely, if you feel like you’ve hardly broken a sweat or aren’t gasping for air, it is highly likely you haven’t worked hard enough.

Weight loss is a powerful motivator for many to start exercising, and it is a great one. But I also want to point out some of the lesser-known benefits that exercise can bring:

Starting the Right Exercise Program for Your Body

The good thing about exercise is that there are an infinite number of different varieties, and everyone can find something that works for them.

Whatever form you choose, make sure you have a variety. A complete exercise routine, which may take you anywhere from 30-90 minutes a few days a week, should include:

Cardio (elliptical machine, kick-boxing, jogging, etc.)
Interval-type training
Anaerobic or strength training (this is an absolutely crucial part of your exercise equation, and if you are only using aerobic training believe me you are missing the boat)

It would be wise to have clearance by your physician if you are not in good shape before embarking on an exercise program like this. However, you could start simply by walking and progress at your own pace.

Finally, there is a major component to exercise, diet and weight loss that has yet to be addressed, and that is your emotions. If you are holding on to self-sabotaging feelings about exercise (“It’s too hard for me!”) or losing weight (“I’ll always be fat.”) it is essential -- for your health and peace of mind -- that you release them. The Emotional Freedom Technique (EFT) is a psychological acupressure technique that can help you do just that.