Q. How Often Should I Exercise?
A. According to Dr. Pietro Tonino, an orthopedic surgeon and sports medicine specialist at Loyola University Hospital, “celebrities look the way they do because they’ve followed their intense regimes for a long time. They also can afford ace trainers who make sure they don’t hurt themselves, vary their routines and keep them motivated”.
Another difference: “Most people that I know don’t have that amount of time to work out every day,” Tonino says.
Overexercising can be dangerous, warns the doctor. You might see some short-term benefit, but at the risk of long-term damage.
Among the hazards:
“Thirty minutes a day to an hour a day would be a good workout,” Tonino says.
Which kinda makes sense.
ooops, that’s only 60 minutes a week. And that only keeps you from dying, it doesn’t give you a six-pack.
Alright, 2 hours of moderate activity each week….making us twice as fit as the Yanks?
What about the Brits?
We have a Winner!!!
150 or more minutes of moderate intensity activity each and every week.
Okay, that’s it then, 150 minutes of moderate intensity exercise per week is your exercise prescription.
Wait a minute, what’s this?
In a new study, published July 28 in the Archives of Internal Medicine, researchers tracked 191 overweight and obese women to determine the exercise prescription required to maintain a weight loss of 10% or more of initial body weight over two years.
So how did the Fantastic Forty-Seven do it?
Researchers found that the women were averaging 275 minutes (1835 calories) of exercise per week. That’s 55 minutes a day on a 5 day schedule, or 40 minutes a day if you exercise every day.
As well, the women who exercised the most were also eating the least. On average, they ate 444 less calories than the women who exercised the least. It should also be noted that after crunching the numbers, the super group was eating 3108 less calories per week than the slacker group. And then when you add in the fact that they were also burning 1100 more calories per week, it’s no surprise that they did better than their chubby sisters.
Theirs: The addition of 275 mins/wk of physical activity,in combination with a reduction in energy intake, is importantin allowing overweight women to sustain a weight loss of morethan 10%. Interventions to facilitate this level of physicalactivity are needed.
Mine: Keeping in mind that I am a personal trainer and that I spend a good part of my day screaming for “one more rep”; I think that this research paints a realistic picture of the type and amount of activity needed to keep our society from getting fatter and fatter.
And before you say it, you do have 40-55 minutes of free time each day.
According to data collected from the annual Health Surveys for England between 1997 and 2006, rich old white people are more likely to participate in sporting activities than other demographic groups.
This also happens to be the demographic that carries the least amount of excess fat. Even worse, the fitness participation gap between rich and poor, black and white, old and young appears to be growing wider. So it seems that while more and more lily-white baby boomers are trying to get fit, the rest of the general population is getting fatter and lazier.
And before you say it, the rich actually have less free time than the rest of the great unwashed.
“Nobel Prize-winning behavioral economist Daniel Kahneman has found, however, that being wealthy is often a powerful predictor that people spend less time doing pleasurable things, and more time doing compulsory things and feeling stressed”.
“People who make less than $20,000 a year, for example, told Kahneman and his colleagues that they spend more than a third of their time in passive leisure — watching television, for example. Those making more than $100,000 spent less than one-fifth of their time in this way — putting their legs up and relaxing”.
“Rich people spent much more time commuting and engaging in activities that were required as opposed to optional. The richest people spent nearly twice as much time as the poorest people in leisure activities that were active, structured and often stressful — shopping, child care and exercise”.
So, no more excuses, get your rear in gear.
Here’s your inspiration…