Motivate Yourself to Exercise
EXERCISE 1000 CALORIES A WEEK
Exercise - how many of you do it? Do you know the benefits of exercise? Here are the top reasons to exercise.
1. When you exercise, you have more muscle. When you are losing weight, you lose both fat and muscle. Your metabolism is located in your muscle - the mitochondria- so the more muscle you have, the higher your metabolism. And exercise promotes more fat loss versus muscle.
2. You feel better when you exercise. If you are stressed, your mood will be elevated with exercise. Exercise releases endorphins that are mood enhancers.
3. Your posture is better, because you strengthen those posture holding muscles when you exercise.
4. You use the nutrients from food better when you exercise.
5. Your bones and muscles are stronger. With weight bearing exercise, you can reduce the risk of osteoporosis.
6. Your heart, lungs, and organs work better when you are exercising. That can add 2 to 10 years to your life!
7. Exercise can reduce your risk for heart disease by lowering cholesterol levels.
Exercising 1000 calories a week can be fun. Take a look at two examples:
| Sample 1000 calorie per week exercise plan for the summer months (based on a 150 pound person): | Sample 1000 calorie per week exercise plan for the winter months (based on a 150 pound person): |
| Mow grass twice a week for 30 minutes each time = 456 calories | Shovel snow for 30 minutes = 335 calories |
| Walk 4 times a week for 30 minutes each walk = 552 calories | Walk 2 times a week for 30 minutes each walk = 276 calories |
| Wash the car = 112 calories | Mop the floors for 30 minutes = 126 calories |
| Weed for 30 minutes = 156 calories | Cross-country ski = 300 calories |
|
Total = 1256 calories |
Total = 1037 calories |
Now, this doesn't look too difficult does it? And on both we went over 1000 calories, had fun, and incorporated work as part of our exercise.
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Click here to find out how many calories you burn per minute of activity so you can plan how you will spend your 1000 calories.
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