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90 minutes a week... can it be done in one day?



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SLYSAM
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10/9/12 2:50 P

Hey, Proudnerd. One more thing re this quote from you: "That's another hurdle/barrier/whatever-you-wanna-call-it. I have no friends. At least not any local friends. I'm starting to reluctantly resign myself to the fact that I'm gonna have to do everything solo because no one else in my life wants to help."

Most of my local friends where I live now and also the previous place I lived were people I met from activity. In my case dance classes is the main place, but other activities as well. If your Y has any fun classes that might be a good way to meet a different group of people local to you. It does take time (for me) to make friends. But going to class and being a little early so you can chat while waiting for the room or in the room just before class can help. The first time, you have a good excuse as you can ask for tips about the class (if it is someone who has taken it before).



SLYSAM
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10/9/12 2:41 P

The nerd fitness article is great!

To the OP, I agree you would probably benefit more from exercising more frequently than once a week especially if you are not already in good physical fitness. One of the best benefits of exercise is increasing stamina and energy. You might not enjoy it until you start experiencing that benefit. But to get there, exercise needs to be a habit and something you do frequently. When I first got back into exercising a few years ago, I made myself schedule time to exercise 5 days a week with the weekends free to exercise if I want or not. I didn't do cardio every day, 2 or 3 of those were strength workouts. I was not and still am not a gym member. There are a lot of possibilities for exercising at home or outside. I use to be a gym member and was variable in how consistent I was as sometimes I just couldn't motivate myself to go to the gym so having home options can help even if you do join the Y (as a plan B). So in my daily exercise, I told myself I had to do 20 minutes (including warmup and cooldown). 20 minutes is such a small investment considering all the benefits--and most often I went longer. The 20 minutes was to make it doable when I wasn't in the mood. For strength training there are a lot of options involving bodyweight exercises or bands (inexpensive), for cardio at home you can dance, walk, jog in place, follow an exercise video, etc. I also would allow myself to warmup then do some stretching for 20 minutes if I really didn't want to. I think getting the habit is important. Of course you don't have to exercise every day to see benefits--that is just what works for me. Doing different activities on different days can keep it from getting too boring. Also it helps to try different things until you find something you like--though if someone is unfit enough (not saying you, but a lot of beginners start there) then it might not be fun until you improve your fitness a little. But if there are things you enjoy already, try to work them in.



ERICWS
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10/9/12 10:09 A

www.nerdfitness.com/blog/2012/10/08/willpo
wer/


Speaking of nerd fitness, this most recent column seems perfect for the OP and topic at hand..



TERRIE831
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10/4/12 11:50 P

I am new to this and would love to find someone to work out with. I have a Y membership but to be honest I hate going by myself.. I tried going about a year ago and joined a Zumba class. I had fun doing it but no one to talk to before or after and no one to work out with. So after the the 6 or 8 weeks was up I stopped going. My son is in college and he keeps telling me that I just don't stick with anything. Which is very true. I guess at some point I will have to hold myself accountable and do something and stick with it!! I have done well this week with trying to track everything I eat and doing some type of exercise. Its just alot more fun when you have a friend.



FROMNEBRASKA
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10/4/12 4:44 P

Proud-

Have you heard of the blog and fitness community called NerdFitness? It's about leveling up your life. You should check it out.

http://www.nerdfitness.com/



-CORAL-
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10/4/12 12:00 A

Proudnerd, I am not sure what kind of gaming you like to do, but I just ordered a Striiv off amazon.com because it's a pedometer that has a built-in game. You build an island like you would with a facebook game like farmville... it rewards you for the steps and miles you do so you can populate it with animals and plants for passing certain challenges (like climbing stairs or making it several hundred feet in a certain amount of time). I can't wait for it to get here...

Now regarding your exercise. I am NOT a morning person either. During my several years of being here on SP, I think I've exercised in the morning maybe 3 times. I have a full-time job and a 9 year old daughter and I manage to work out either at the gym on my lunch break or I run around my neighborhood after work while my daughter plays with her friends outside. I just found a routine that works for me, and you can too. You do not have to be a morning exerciser to make it a habit. I will say, however, that it is quite counter-productive to condense a week's worth of exercise into 1 or 2 days. If you do that, you will always feel like you are struggling, you won't build up fitness, and you may even injure yourself. So just build up very gradually, every other day for 20 minutes at this point is fine, and it is my cardinal rule never to go longer than 2 days in a row without some sort of exercise (ok I have broken it many times but suffer for it as well) and the reason for this is because 1. laziness sets in because I forget how good it feels to move my body and then even more days pass, and 2. fitness can start to suffer after just a few days off.

I wish you all the best with your journey!!!

Coral



EMMACORY
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10/3/12 8:36 P

Good for you! You are on the way! emoticon



PROUDNERD
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10/3/12 5:25 P

"I started taking a group class. I got to know the folks there and we became a little community. It creates accountability too because on days I didn't want to go to the gym, I knew that someone was expecting me. And, I knew that they next time I came in they were going to be expecting this valid reason for not showing up not an excuse."

I know what that's like. In college my go-to excuse for not going to something was "I've got homework" even if I didn't have any, and everyone would accept that even if they didn't like it. Now? I can't use that, and "I've got a mission to run with my online gaming buddies tonight" won't cut it, ESPECIALLY if I'm telling people who expected me to exercise.

Edited by: PROUDNERD at: 10/3/2012 (17:26)


BTLSMUM
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10/3/12 3:07 P

Honestly, the only friends I have are because of exercise. LOL

I started taking a group class. I got to know the folks there and we became a little community. It creates accountability too because on days I didn't want to go to the gym, I knew that someone was expecting me. And, I knew that they next time I came in they were going to be expecting this valid reason for not showing up not an excuse.

I joined roller derby. We practice 3x's a week. We travel together for games. We spend tons of time together. You'd have to try hard *not* to make a few friends when you are hanging out with at least 40 people.

I started power lifting and met a whole new group of people.

I'm a loner by nature but exercise has allowed me to meet lots of different types of people. I have found by and large a community who is insanely supportive of each other. It has been life changing on so many levels.



SHARONPENNING
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10/3/12 1:39 P

OK Proudnerd, have you been reading my diary?? We seem to have the same exercise issues. I recently decided to join the Y, and am awaiting approval on the financial aid. The reason I'm doing this is because my therapist sent me to water aerobics for knee pain. It works great, but my insurance company will only pay for 3 sessions every 4 months. Exercise on dry land, especially walking, really exacerbates my knee pain. In fact, I am training for a 5K and every day I find I have more pain. I will be glad when the 13th comes and I can get this walk over with and go back to walking an easy 15-30 minutes a day. emoticon emoticon



ERICWS
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10/3/12 1:00 P

""That's another hurdle/barrier/whatever-you-wanna-call-it. I have no friends. At least not any local friends. I'm starting to reluctantly resign myself to the fact that I'm gonna have to do everything solo because no one else in my life wants to help.""

Another one many have had to deal with before. I am blessed that my wife and I see eye-to-eye on this, and we help each other. We don't work out much together though, so we need to self-motivate.

If you join the Y like you said you would, and maybe join a class or group, you'll meet new people who are interested in what you are trying to do. I've met new friends by taking up running and going to 5k races.



ERICWS
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10/3/12 12:43 P

Chicky is right once again.

As for working out in the morning vs. working out in the evening: nobody is saying when is best to work out. When I was 25, and before we had kids, we worked out in the evening. It was easier then.

Now, it's easier to fit in the time in the morning.

Everyone is offering suggestions on trying to help nerd to find what works for her. Only she can decide, and if she likes evening workouts, then great!



PROUDNERD
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10/3/12 12:40 P

That's another hurdle/barrier/whatever-you-wanna-call-it. I have no friends. At least not any local friends. I'm starting to reluctantly resign myself to the fact that I'm gonna have to do everything solo because no one else in my life wants to help.



SAILOR64
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10/3/12 12:39 P

Dear Proud,

Listen to the expert and forget the rest. You don't need to become a morning person to get a good workout. Thousands, if not millions, of people workout in the evening after work. There are lots of advantages to evening exercise.

1. It relieves tension built up throughout the day.
2. Good cardio workout relax the body.
3. Releases good hormones called endorphins that later in the evening will help your body create serotonin and help you get to sleep.
4. Evening stretching will help your posture and help to relax you even more for a good night's sleep.

There are several other advantages to evening exercise, but I'm sure you get the idea.

By the way, it's okay to be a nerd, but be a well rounded nerd. Be a nerd who is growing and evolving into the best nerd she can be. Put down the contoller and pick up some other hobbies that are more active.

JUICE to you!

By the way JUICE is an acronym for Join Us In Creating Enthusiasm.

Jonny Mac



CHICKYSOUP
Posts: 273
10/3/12 12:39 P

Good for you!

In my experience with making changes, I have found that they have all sprung from increasing my fitness. Once I figured out a way to make daily fitness unavoidable, whether I was feeling up to it or not, well, then I paid more attention to my nutrition so I don't undo all the work I did during exercise by eating too much, and now, I really crave moving daily, so my motivation can carry me through, but I don't think it would have in the beginning. But establishing those habits, I've found, is key first. Also, go out on a limb too. Sign up a class at the gym, that maybe you're not too sure about, but that commitment will see you through. Eventually, seeing what your body can do, its increased strength, is a really fun thing to experience.

Best of luck to you!



ERICWS
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10/3/12 12:39 P

Proudnerd- your combative tone is curious to say the least. i think everyone is trying to help you. I am. Some are tougher than others. I'm probably somewhere in the middle.

But I see no reason to criticize those who are offering their help.

As Jadomb said, we've all been there, and we're all living life and having our own time management issues/responsibilities. Nobody is immune.

I personally think that exercising is and should be fun. So can diet- if you give yourself enough time, you can discover that you may like to cook, or that home-cooked meals taste a lot better and are more satisfying for you than you ever imagined. For example, I have a weakness for Asian food- I've learned to cook a handful of Asian dishes, and treat my wife and family once a month or so to 1 of them. They are EASY and WAY healthier than Chinese takeout.

Like i said, give yourself a chance- if you psyche yourself out by saing "this will suck", what chance do you have? If you thought computer gaming would suck, would you do it?

Attitude change is necessary for success. Cheers!



MAHI1979
Posts: 405
10/3/12 12:32 P

Have you tried Zumba? That's a lot of fun, my friends and I get together 3 times per week to do zumba, maybe you could do something like that with your friends?



PROUDNERD
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10/3/12 12:28 P

That was insightful, ChickySoup. Thanks!

I think I'll go sign up at the Y after work today. (Ok... I know someone's gonna jump on me for saying "I think..." I will, okay?)

As for the rest of you who decided to continue to be tough with me (was only a couple of you actually), I don't like it because accusations of a lack of motivation and other negative or blunt comments comes across to me as saying "Oh, you don't wanna do it OUR way? Then you WILL fail."

(And to be honest, part of me doesn't want to do any of this. The whole process sucks. But I HAVE to... so if I have to I'd like to make it as painless as possible. Note that I did not say "completely painfree!" I know it'll be tough! Just don't expect me to not complain! emoticon )

As for what motivates me... well, fun motivates me. If dieting and exercising were fun I'd be a lot more enthusiastic about it.



ERICWS
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10/3/12 12:22 P

Chicky- good post!

We had a debate on this in the "guys lounge" too- motivation vs. discipline. They are closely related, but as you said, we have motivation. It is the self-discipline needed to take advantage of the motivation to get there. For example, I'm sure hardly anyone wants to exercise at 6 am- it takes discipline to get over that and get it done. It takes discipline to cook something rather than to buy fast food. It takes discipline to get work done.



CHICKYSOUP
Posts: 273
10/3/12 12:15 P

I recently joined a fitness program offered to staff at my job. On the first day, the head trainer said something very interesting. Motivation is not the best indicator of success. Rather, context and environment are far more important. We all have motivation, but that doesn't always translate into long term lifestyle changes. Just look at all the exercise equipment that goes up for sale on Craigslist within a few months of the holidays! Or how gym memberships can be effective because once you get yourself to the gym, you are more likely to do a workout because of the environment surrounding you.

Figuring out a way to fit exercise (and nutritional changes) into your daily life based on what works for you is key. I am just like to you too - just can't get myself to exercise after work once I get home. I can do it for a few months but it always fizzles. So, instead, I gave up my parking pass at work and I ride my bike to and from work EVERYDAY. I don't ride, I don't go to work. There's no option. Sometimes, I really don't want to - but I always feel better afterwards.

I encourage you to explore different ways to create a context and environment for the changes you want to make - getting a membership to the Y is a great place to start. Remove the element of motivation, and make fitness unavoidable. Before too long, it will become habit and you will crave it and your motivation will catch up!



ERICWS
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10/3/12 11:27 A

I wanted to add another thought or 2:

1- Give yourself time to see success. It may take a while. It took a while to get where we are today- it takes a while to change that as well. Don't get discouraged if your "final goal" seems a way off. Look to little goals instead- like 2 pounds lost in a week, or an extra lap around the block, etc.

2- Give yourself a fair chance to succeed. Cramming 90 minutes into 1 day won't do that- it will either cause injury or not give you the metabolic boost you need to properly start getting fitter and losing weight.

It is up to you to do it. Nobody can do it for you. Hard realities, but a better diet and more exercise need to be part of that reality. You can do it- anyone can. Build up to it.



BTLSMUM
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10/3/12 10:37 A

I totally agree that time management is a big factor in success. So is finding something that really "moves" you as far as exercise goes. That is usually a trial and error process. It's important not to right of exercise as a whole if you try a couple of things and find that they don't excite you. You will eventually find your calling!

Just because you live at home, that doesn't make you a passive eater. You have a job, you can purchase food. You are 24, right? You can and should learn to make a few staple meals. I'm sure your parents would appreciate it if you cooked once or twice a week. I know as a parent, I'd love it! LOL And while it's sort a pain in the butt to track a meal when you have to break down all the ingredients and track them, it's totally doable. Once you get a lot of your dietary staples in the tracker, it's as simple as checking a box to keep on top of your intake. For me, intake is the key. Being really honest about what I eat and how much of it I eat. The exercise stuff is by far the easiest part for me.

You are at a real crossroads in your life. You are just starting out in the working world, you are an adult now. This is a really great opportunity to make a big change in your health. Change is hard (at least for me) and it's usually uncomfortable. Pushing through that mental discomfort is the biggest obstacle to long term success.

I'm going to post something on your wall, ok? :)



EMMACORY
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10/3/12 9:58 A

Proudnerd....can you name what would motivate you to get going? It has to come from you...from within! You are a smart cookie...you can figure this out. What will work for you? Then start your program and see progress. It is progress that most of us aim for not perfection.



ERICWS
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10/3/12 9:53 A

I gave the same type of excuses for 10+ years.

The answer is in your own posts: time management. If you truly desire to exercise in a way that is beneficial to you, you will do 1 of the following:

1- exercise when you get home from work, BEFORE you turn on the computer and get into your gaming.
2- go to bed 30 minutes earlier, get up 30 minutes earlier, and force yourself into becoming a morning person and exercising.

Either way, you will need to commit to it, and stick with it, until it becomes less of a chore and more of a habit.

The gaming is the issue- you are willing to commit to gaming on your computer but not to exercising. i am not suggesting that you give up what you enjoy- but with proper time management, you can do what you need to do.

Like i said, from age 30-40 I gave the same excuses you did. I started and stopped a dozen times. At age 40, I committed to it, and within a couple of months I had gotten over the exhaustion feeling from getting up earlier and it had become a a habit that I am continuing, 4 years later.

No more excuses- do it! emoticon

PS: added to say this: I wish I had stuck to it 10 years earlier! But thankfully I have turned it around and feel great. You go do the same.

Edited by: ERICWS at: 10/3/2012 (09:55)


JADOMB
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10/3/12 9:39 A

You will find that most people here have been through everything you are now going though at some time in their lives. So we aren't trying to sound like we are better than you, just that we have found how many things DON'T work and how some things DO work.

As my children were growing up, no matter what they took on, they had to finish it. It wasn't the end game I was trying to teach them, it was the endurance and sticking to the plan. It has truly paid off as they are both very successful and know that if it is worth going for, they will find a way to make it through.

When in TKD our master used to say this, " Never say you Can't, just say you haven't tried yet". So while I do accept that you may not be a morning person, and that is fine, not everyone is. If that is the ONLY thing holding you back that would be fine, there is other times in the day. But you have already seemed to find too many excuses for NOT doing it or finding easier ways and need to shift your paradigm. A person NEEDS to have a true reason for doing this or they just won't. We can encourage and sweet talk you all day long, but that only works if you REALLY are driven to do this. It is NOT easy and it is insulting to ever imply that it is to ALL the good folks here that have put their blood and tears into becoming healthier and fitter. So don't take these "negative" comments as slams against you personally. Just understand you are now in the adult world where Participation medals are NO longer handed out.



JENMC14
Posts: 2,707
10/3/12 7:58 A

"Morning workouts won't work for me, and just because it works for someone else doesn't mean it'll work for me. There are other times in the day I can do it, I just have to get myself to do it, and I would rather try to work out after work than wake up any earlier than 6:30am."

No one is saying that you "must" workout in the morning. It works for me (and no, I'm not a morning person, and yes, I'd much rather sleep in, but I don't). If there are other times in the day you can do it, great, pick one and make it a habit. Because the statement "I would rather try...." is what's holding you back. Like Yoda says, "there is no try, only do" (or something like that). I hate to say it, and I'm sorry if you think I'm being blunt or rude, but trying isn't going to cut it. That's what I had to realize you have to DO it. Nike is right on with their slogan.

Edited by: JENMC14 at: 10/3/2012 (07:58)


ZORBS13
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10/3/12 5:25 A

Because people can smell BS excuses from a mile away and as much as you say you don't like it...you need a swift kick in the pants. You do not have your head in the game. If you really, truly want this weight off you, you would at least consider trying some of the suggestions gently given to you, instead of saying, I can't, I can't, I won't.

A man who wants to do something will find a way; a man who doesn't will find an excuse.
Stephen Dooley, Jr.





PROUDNERD
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10/3/12 1:55 A

...Why do people insist on being blunt with me? I had to put up with multiple posts like that in another thread. I really don't like that. It's not very encouraging.

Morning workouts won't work for me, and just because it works for someone else doesn't mean it'll work for me. There are other times in the day I can do it, I just have to get myself to do it, and I would rather try to work out after work than wake up any earlier than 6:30am.



JADOMB
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10/2/12 9:25 P

I hate to say it, but I just don't think your mind is into it. And if that's the case, you are already headed for failure. Sorry to be blunt, but that's just what it is. One needs to really want to do something to succeed in it, otherwise they will go at it with no inspiration and give in to quiting for any little reason.

That being said, I hope you do get your butt out of bed, get your mind into it and go after life like you really have a plan. That includes your workouts.

Now, back to your original question. Most the folks have pretty much covered it, but one thing is that not only doing it all in 90 minutes probably going to cause you to rush it and do it wrong, you will over do many of your muscles and be tight and sore for days afterwards. Maybe not even able to get your butt out of bed. Take it slow and easy and condition those muscles that you have been sitting on so long first before you stretch them and punish them into submission. ;-)

Take care, GET some faith, and then KEEP it.



AAPPLE
Posts: 21
10/2/12 9:20 P

Treadmill can be kinda boring. That's why I have mine in front of TV and force myself to walk while I watch stuff on dvr. If you're a big gamer, you can try doing a slow walk while playing. Anything is better than sitting on the couch!

Also check out your library for workout divds or SP videos for ideas. Maybe you'll find a more fun excercise that you'll want to do often.



PROUDNERD
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10/2/12 9:05 P

I LOVE swimming and being in the water! Unfortunately my Y doesn't have a pool... they manage the outdoor city pool that's closed for the season... :(

My personal favorite piece of exercise equipment is the rowing machine, because I feel like I'm not horribly pathetic at it. (Though my athletic little brother says "If it's easy for you you're doing it wrong.")



EMMACORY
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10/2/12 1:58 P

If your Y has a pool you could think about water aerobic. It is amazing how much more you can do in the water than on land. I do use the treadmill (walk not run) and strength train. My favorite remains the pool. Hope you can find something you like as that make a big difference.



PROUDNERD
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10/2/12 1:31 P

Working out before work is totally not gonna work for me. I actually drag my ass out of bed about 10 minutes before I need to be out the door, and if I succeeded in waking up any earlier there'd be time for either exercise OR a shower... NOT BOTH. And I don't wanna go to work smelling like sweat. As it is, I shower before bed now just so I don't have to put up with waking up early enough to get one in right before work! LOL!

Sorry, I like my sleep too much and I am not a morning person! emoticon

I would love to find something else to do aside from walking/jogging... that's my least favorite exercise but currently the most available. Strongly considering a membership to the YMCA though...



ZORBS13
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10/2/12 1:20 P

popie -

I've read over and over again that it takes 10000 hours of practice to become a world class expert in anything.

After 5 years of consistent running, I logged my 1000th hour of running this past weekend. It's a long way to the top if you want to rock n'roll....

Edited by: ZORBS13 at: 10/2/2012 (13:21)


PAPAMIKIE
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10/2/12 1:00 P

Most sustainable change happens through gradual consistent progress. It is difficult to build a pattern if we have too much time between repeating things. Habits develop out of patterns.

One of my tai chi masters said, do a thing 1000 times it may become yours, do a think 10,000 time and perhaps you will master it.

Of course the implication of what he said is do it every day for a 1000 days, but even if it was just do 1000 time at will take almost 20 years doing it once a week.

That is a long time to get exercise into your body.

Popie



MPLANE37
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10/2/12 12:48 P

I just replied to a similar question here www.sparkpeople.com/myspark/messageboard.a
sp?imboard=6&imparent=28960967&strView
ThisPage=2


The point is, when the total duration is condensed to a single workout, the net caloric deficit turns out to be less than when the same workout is divided into smaller workouts. One simple reason for this is you get much hungrier when you do one long workout than when you do the same workout in smaller parts. Depending on the length of the one time workout, you may need a snack before the exercise, another one in the middle and yet another one after the exercise. When the exercise is short, it may be that you won't need any snacks at all.

So, ideally you should work out every day for the most effective fat loss. But, if you can't do better, any exercise is better than no exercise.



JENMC14
Posts: 2,707
10/2/12 12:30 P

Sort of changing the topic a little, but have you considered working out before work? I get up an hour or so before I'd need to otherwise and get my workout (typically 35 minutes or so) in prior to my kids waking up (usually). Then, my day can't drag me down and give me excuses not to work out.

If you don't like C25K (give it some time, though), find something you like. There's nothing that says you must run. I tried it, it's not for me. I'll do it here and there, but it's not my "thing". Get some videos from the library, mix it up. Make sure to strength train, too.

Edited by: JENMC14 at: 10/2/2012 (14:19)


SP_COACH_NANCY
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10/2/12 11:57 A

Hang in there...remember delayed onset muscle soreness can take as long as 48 hours to set in. Remember as you keep stressing your body, you will be moving to a higher level of adaptation, but it is going to take time. Just stay the course and allow the changes to happen.

You're doing great!

Coach Nancy



PROUDNERD
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10/2/12 11:54 A

Thanks y'all.

I got my 90 minute estimate from being told by various sources that I should try to do 30 minutes a day, three days a week, at minimum.

I did, for two days, manage to get myself to do C25K right after work (went upstairs and changed and got on the treadmill before I allowed myself to get to my PC, else I'd spend the whole rest of the evening gaming.) The first day it went well! The second day (after one day of rest) I felt TERRIBLE during the workout! It was harder! I thought it was supposed to get easier if you kept doing it?



SP_COACH_NANCY
SparkPoints: (158,833)
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10/1/12 11:16 P

Hi,

In order for the body to make the adaptation to exercise you must stress the body and then allow for time for the body to repair and recover. Too much time between workout session does not allow that adaptation to occur. What many people fail to understand is that exercise is so much more than expending calories. the body releases human growth hormones and other hormones during exercise that help not only lose weight but help you maintain health and fitness.

Exercise is cumulative. In other words, 10 minutes 3 times a day can be just as beneficial as one longer session. Remember though, this is a lifestyle, so you may want to think about how you can fit in small pockets of exercise into your life.

Coach Nancy



KAPELAKIN
Posts: 1,971
10/1/12 10:36 P

You've gotten some good advice. Chances are that by exercising once per week, you won't build enough fitness to maintain an elevated heart rate for 90 minutes at a time.

I think a compromise could be doing 15 minutes per night on Tuesday and Thursday right after work (just put it on your calendar and do it before sitting down or looking at your mail or anything. Set up your phone to remind if you if you need to), then do one or two longer workouts on the weekend. As the previous poster said, more than 90 minutes per week is recommended, but this would be a good starting point, and you could work up to 30 minutes after work once you make it a habit. Personally, I like to workout right after work because it clears my mind of any work-related issues, and re-energizes me to prepare a healthy dinner and get things done in the evening.



SIMPLELIFE2
Posts: 698
10/1/12 9:43 P

Can you? Sure. Is it the most effective. No. If it is a choice between this and nothing, it is certainly better than nothing. However, there are a number of drawbacks to this approach. Exercise, particularly cardio intervals and circuits, boost your metabolism. Wouldn't you want to boost your metabolism more days per week and get that benefit? Daily exercise also boosts your mood, which can help curb emotional eating.

Also, unless you are an advanced exerciser, you likely won't be able to sustain 90 minutes very effectively. It's not just putting in the time; it's making it count. Breaking it up throughout the week means you are able to get more out of your workouts because you'll have the energy for them. In addition, fatigue leads to improper form, which is ineffective, and may result in injuries.

Also, I'm not sure where you are getting 90 minutes a week. Current Dept. of Health guidelines state: "Most health benefits occur with at least 2 hours and 30 minutes (150 minutes) a week of moderate-intensity physical activity, such as brisk walking. Additional benefits occur with more physical activity." http://www.health.gov/paguidelines/faqs.as
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If you are doing high intensity training and (like running) really fast cycling, you can trim that to 75 minutes.

I'm not sure what your routine and goals are, so it is difficult to get into more specifics. But, if you are committed, there are ways to get in your exercise during the week. What about getting up 30 minutes earlier? A walking club at work? Bringing your workout clothes and changing into them before you leave so you can stop at the park or gym before you get home works for some. And, if you force yourself to exercise after work for several weeks, you might find you actually like it. It will give you energy throughout the week, help you sleep better and help to relieve stress. Don't make excuses. Make a plan. You can do it!



GINGERVISTA
Posts: 5,763
10/1/12 8:52 P

I hope you hear from one of SparkPeople's experts, because this is a toughie. My guess, tho', is that it's about balance & regularity. Bottom line......anybody can do 10 minutes of exercise daily & on days you can do more, GO for it! emoticon



PROUDNERD
SparkPoints: (1,257)
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10/1/12 8:40 P

Not gonna lie, the absolute last thing I think of doing when I get home from work is exercising... but on the weekends I've got plenty of time and opportunity (and usually some kind of motivation or willingness) to do it. So what if I did all 90 minutes that are recommended in the span of one or two days? Could I still count that as a week's worth of exercise? Or is it really that important to space it out?



 
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