The ingrained notion of exercise, which I was raised with, was 4-5 times a week, for at least 30 minutes. Well, I am not exactly sure if that is true, but what I can say is that is the standard approach which I have set out for much of my weight loss experience.
According the the article “The Myth of Moderate Exercise” http://www.time.com/time/health/article/0,8599,1827342,00.html?cnn=yes
What has become increasingly clear, however, is that the conventionally accepted advice — 30 minutes of moderate-intensity activity most days of the week — is probably insufficient to spur any real change in a person’s body weight.
NOOOOOO…so what is expected then…7 days a week all day…yes of course that will fit into my schedule!
A study published July 28 in the Archives of Internal Medicine adds to the burgeoning scientific consensus: when it comes to exercise for weight loss, more is better. It suggests that obese people would have to exercise at least an hour at a time to see any significant difference in their weight.
So..how much did the study participants actually exercise if they wanted to lose weight?
The biggest weight losers were active a full 68 minutes a day, five days a week (about 55 minutes a day more than they had been before the trial began), burning an extra 1,848 calories a week.
That is a lot of exercise if you ask me. However, I think that it’s an important notion to think about. That if you want to lose weight..and honestly be healthy you have to ‘put in the hard yards’.
It’s about what you put in and what you expend. If there’s not a balance then you will be unbalanced.
This study has really made me think about my own exercise routine. Here’s what I have on this week so far:
Monday: 20 min running
Wednesday: 15 min elliptical and 10 min ab
Thursday: 45min boxing
Friday: 45min personal training
Saturday: 40min run
Sunday: 30-40min run
I AM NOT DOING ENOUGH!!!! What should also be noted is that study participants were restricted to 1,200-1,600 calories..which isn’t tons. I am about that level…so I need to step it up…WOW!
If you aren’t an exercisers..then just start of walking 4-5 times a week leisurely. About 3-3.5miles slowly is a good pace to start at..then add 4miles in one hour..then start to job a bit. My only advice is to give yourself space to not be fit..but room to grow into being fit.
I should mention: When you begin..if you decide…you should also take your measurements. Sometimes the scale wont go down, especially when you get closer to a healthy weight, but you will become more trim. So it’s a combination of setting weight, eating, and measurement goals.