It's Been Routine For Sports But Weight Not Down, It Turns Out That This Is The Reason

Illustration of routine exercise but weight does not drop (Freepik/drobotdean)

YOGYAKARTA Sports does have many benefits. Starting from maintaining muscle mass, increasing metabolism, to burning calories. However, many people think that only weight exercise can go down without considering a diet that allows the scale to shrink. So, what makes it routine for exercise but weight does not go down? This is the reason.

Exercises in addition to burning calories, especially heavy exercise, can also increase appetite. But in research reported by Healthline, Tuesday, May 16, cardio exercise is the most popular to lose weight. Greetings to research conducted for 10 months, without a diet of 141 people with obesity were able to lose weight to 5.7 percent for 5 weeks.

Participants of the study were divided into three groups and were not told to reduce calorie intake. But the first group attended the cardio session 5 times per week and they lost 4.3 percent of their weight. Meanwhile, the second group, with more exercise intensity, was able to burn 600 calories per session and was done 5 times per week, weight fell more. Namely as much as 5.7 percent of their weight. Well, groups who do not exercise increased 0.5 percent from their weight.

This means, how long the session, frequency, and type of cardio sport are the keys for weight loss. But you don't change your daily intake, meaning it's not reduced or added.

Basically, all physical activity can help you burn calories. However, endurance exercises such as lifting weights have benefits from burning calories. Resilience exercises help increase strength, tonnaus, and muscle number. A study found that those who do not exercise but perform cardio activity, lose more muscle and bone mass. Thus, endurance exercises appear to have protective effects on muscles and bones during periods of reducing calorie intake.

It is important to know that higher muscle numbers also increase metabolism even during rest. This is because muscles are more metabolically active than fat. Well when muscles are active, they need more energy. Therefore, doing some form of endurance exercise is an important addition to an effective long-term weight loss plan.

You may have heard that physical activity is a good way to arouse appetite. Or maybe you eat more than usual after exercise. Research noted that morning exercise seems more beneficial for energy balance and calorie intake than night exercise. It also relates to morning exercise that can suppress appetite. But research also needs to be done further because there are many factors that affect appetite and the effects of exercise on increasing appetite.

It is important to note that regular exercise for 1 hour per day is reported to be able to maintain a weight of 1 year. Based on the records of the National Weight Control Registry, people who do it can lose at least 14 kilograms for a year. What exercise can be done? You can follow the Guidelines for Physical Activities for Americans. Namely with a Cardio or aerobic exercise for 150-300 minutes of moderate intensity or 75-150 minutes of strong intensity per week. For muscle strengthening training, it is necessary to do at least 2 days during a week using the main muscle group.

However, if your goal is to lose weight, you should prioritize a diet rather than exercise because it will have a much larger impact. If your time is limited, consider endurance training (not cardio) to help maintain muscle mass and metabolic rate so as to achieve calorie burning in a shorter time.