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HEALTHYPRIYA SparkPoints: (18,943)
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9/10/13 12:29 A

i am working on my sleep too
last night i could get 6.5 hour sleep, today will sleep a little early to cover 7 hours of sleeping time

9/10/13 12:25 A

I would definitely try for more sleep. Sounds like you are getting less than 6hrs/day.. I could never function long term on that! If you are more rested, you will likely find you can do more in less time because you have more energy.

HEALTHYPRIYA SparkPoints: (18,943)
Fitness Minutes: (21,233)
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9/9/13 9:48 P

Today i did upper body dumbells while working my stationary bike for 30 minutes
its 2 workouts in one and hope i did burned calories

i am also planning to do stairs climbing workout during lunch hour

SLYSAM SparkPoints: (43,184)
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9/9/13 2:22 P

There are a lot of good points raised in this discussion. For me, it helps to distinguish between activity and exercise. Exercise is a type of activity of course. But I consider "exercise" to be activities that are designed to improve or maintain specific areas of fitness. So mild walking isn't exercise to me personally because it doesn't get my heart rate high enough to count as aerobic fitness building exercise. Same with carrying my groceries or house work--they are not challenging my muscle, heart or lungs enough for long enough to count as fitness building exercise. But they are activity and they burn calories. My weight has always crept up or down depending on how much "exercise" I was doing--when I exercise or am active a lot my weight creeps downward, when sedentary it creeps up. Well, I have since realized it had more to do with the overall activity not just the exercise--when I tend to become sedentary is when I feel I am too busy with work (a sedentary job) so not only was I not exercising I was just moving less and probably stress eating to boot. So for me, 30 minutes of activity is not enough to maintain whatever weight I am use to at the time. 30 minutes of exercise a day can be enough--then it is a matter of quality not quantity of time. You are really not likely to burn that many calories in 30 minutes in the gym (or 60, or even 90) despite what the machines and marketing language claims. Even if you have an accurate calorie burn estimate to work with and burn a lot of calories it is pretty difficult to burn more calories in just one (or half) hour vs the other 23-22 and 1/2 hours in the day. I think making efforts to sneak in movement throughout the day wherever you can can make a big difference and still fit most jobs and lifestyles. This is where some of the pedometer wearing programs and activity trackers can be useful to give feedback on overall activity (but you can get the same results just with doing the activity you just don't have a handy step count or other measure to evaluate progress).

If you only have time/energy for 30 minute workouts that is fine! Just make wise choices how you spend that time. And make an effort to move as much as you can the rest of the day--things like parking in the farthest space in the lot, walking on some of your lunch breaks, getting up and moving around during TV commercials, taking the stairs instead of the elevator, getting up to stretch every so often, etc.

Of course it is all relative to how much you actually eat compared to the calories you actually burn. So diet is key really, but I have always had this up and down caused by my activity when I was just eating whatever I felt like eating. So activity can make a difference to a certain extent assuming your diet is generally appropriate for your body.

Edited by: SLYSAM at: 9/9/2013 (14:30)
LDAVENPOR4 SparkPoints: (29,233)
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Posts: 439
9/9/13 1:50 P

I'm seeing that it's not enough for me, but you have to crawl before you walk.

DIDS70 Posts: 5,368
9/9/13 1:20 P

Truthfully? I do 12 minutes a day. It includes cardio and strength. It is also done at 90-100 intensity. i have seen some absolutely magnificent results. i went from a 20 minute recovery time to a 3-4 minute recovery time in a matter of months.
I focus on a different area each day-- upper. lower, core, surge (whole body) and then repeat.

HEALTHYPRIYA SparkPoints: (18,943)
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Posts: 796
9/9/13 1:08 A

i am planning to add a small stair workout during lunch time, climbing stairs for a few times along with morning 30 minutes gym session

thanks everyone for your replies and motivation

AZULVIOLETA6 SparkPoints: (0)
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Posts: 3,293
9/8/13 5:12 P

It is not enough for me, personally. If I don't get at least 60 minutes 6 times a week, I don't feel well, and I certainly will not lose weight. I have a sedentary job and a huge, strong body--I need to MOVE.

Is 30 minutes enough for general cardiovascular health? Probably, depending on what you are doing. It's certainly a good start and better than nothing.

Can you sneak in some extra exercise during the day? I'm working all day today and getting ready to move to a new home (major time suck!) but I'm taking my half-hour lunch break to go for a brisk walk. When I get really desperate for more exercise, I use my 15-minute breaks for a quick run.

Would getting your exercise after work be better for you?

WILLBESLIM74 Posts: 23
9/8/13 1:06 A

from all the research that I gathered 30min workout can burn 200-700cal depending how hard you workout during your 30 minutes. Your body is in a workout mode for 2 hours after workout after that it slows down to normal. Now we eat any where from 800 -1,400 cal. a day there is healthy sugars and healthy fats that you can eat without gaining a bunch of weight if you eat the correct amount. From everything I read it states you have to burn more calories then you eat in order to loss massive amount of weight. Without cutting your calories to low which can cause medical issues cause you body needs to survive. and remember also more you workout the more you body demands food. Which is why the experts say take a multivitamin. But everyone has their opinion and some many different information which is why it is so important to consult your doctor what works for me may not work for you but the 30minutes a day is building muscle which burns fat so it helps in small amounts. depending on the person some peels weight off. also depends how lazy one was before and how much weight they have to lose. And females lose less weight then males woman can lose 2 - 5 pounds a week me can lose 7- 15 pounds sometimes out of the 20+ Please consult your doctor

NOBLEEQUESTRIAN SparkPoints: (5,640)
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Posts: 247
9/8/13 12:22 A

Our bodies are created to move around continuously, not sit in a chair all day. 30 minutes of exercise is a good amount for people who have office jobs, but in general you want to remain active as much as possible simply for your body's sake.

9/7/13 11:55 P

There is no need and little justification for spending hundreds of dollars on some informercial sold programme when you can obtain the same information for less and teach yourself how to create your own tailored for you created by you programme. Mass training programmes are just that programmes to train the masses and are not specific enough to meet the needs or abilities of everyone.

Investing in books and studying them will give you the ability to be the master of your fitness journey and not be beholden to some one individuals version of how to train.

YOGAGEEK SparkPoints: (6,917)
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Posts: 130
9/7/13 5:57 A

Honestly, if you're that pressed for time, I'd ditch the gym and do something like bodyweight circuits 3 times a week. 3 30-minute sessions is enough to meet your cardio and strength needs, and then you have more time for other things, like sleeping.

9/6/13 1:48 P

The key to a successful and productive workout is exercise selection and intensity, not repetition and duration. A three times a week kettlebell session done with a challenging weight kettlebell is all you need to have an excellent 30 minute workout. A five or six repeat strength only circuit training programme will also produce results in 30 minutes. For cardio ten minutes of jumping rope will produce more than 30 minutes on an elliptical.

Thirty minutes is more than enough time to get a quality workout so concentrate on quality and intensity and not duration and repetition.

9/6/13 1:00 P

-- HEALTHYPRIYA -- I recently started a program from called FOCUS T25, it's a 25 minutes workout that is geared toward utilizing the full 25 minutes. It works the core, strength training, balance, speed, endurance, and agility, and then some... there are like, 12 or 13 workouts that come with the set, so it's created to not leave you lacking in any of your workout desires... a lot of people create their own workout routines, so one day you could do core, then another you could do strength, and then on and then on. I'm getting ready to my first workout today (or Sunday, I haven't decided yet), and I have some friends doing it, and they love it! emoticon

If you wanted to try it, I can tell you where to get it; but if not, then I know you'll definitely find something that works for you! It takes us all some time to find our most favorite workouts emoticon

Have a wonderful day!

ALBERTJON SparkPoints: (3,133)
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9/6/13 12:52 P

HEALTHYPRIYA: You bring up a very important point. I have a health-wellness doctor friend who is very busy with clients. He allows himself around 30-40 minutes of workout 5 times a week. But he makes absolute use of his time. For the movie "The 300," some of the "Spartan"actors did, after getting somewhat in shape, "The 300 Workout." It is absolutely a difficult 30 minutes of H * * *! But doing it 4 times a week would really be a great workout.

That doctor also tried to set me up for an High Intensity Interval Training 24-minute regimen on my exercise bike. It was just too demanding and mentally exhaustive, not to mention physically demanding. But, if I wanted to, I could drastically lower my exercise time to 25-40 minutes daily instead of the longer, slower, less-effective 2-3 hours daily that I do.

Good luck! Intensity and less rest between exercises will make your 30 minutes very valuable.

PTREE15 SparkPoints: (8,292)
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9/6/13 11:41 A

I think it's fine if it's intense enough. For instance, today I was running late so I had time for only 30 minutes of cardio (I like to do 45 minutes to an hour). I upped the incline on the treadmill and I kept the speed to 4.1 mph and burned more than 400 calories. I have been losing weight steadily. Sometimes I burn the same amount in longer sessions. This way was quicker :D.

BANDOMOM1 SparkPoints: (3,254)
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Posts: 337
9/6/13 10:33 A

30 Min is WONDERFUL!!!!! and better than NOTHING!!!. :] I am a very busy mom of 2 & full time work, and I make the time..... I love my 20min kettlebell workout.. I burn lots with this short workout..

SUNSET09 SparkPoints: (516,413)
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Posts: 128,717
9/6/13 10:07 A

It can be especially if you're just starting and build from there! We shouldn't stay they and get bored or complacent! Incorporate various other exercises and you'll surprise yourself at how easy an hour will pass. It's all in the choices we make and how important it is. emoticon emoticon emoticon emoticon

Edited by: SUNSET09 at: 9/6/2013 (10:10)
KCLARK89 SparkPoints: (43,879)
Fitness Minutes: (18,761)
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9/6/13 9:42 A

Working on the eating definitely makes a huge difference first and foremost. And if 30 mins is all that you have, then focusing on more intensity during that time will do you more good than a moderate effort. I would rather do a 25-30 minute HIIT workout than 60 minutes on the elliptical. shorter, harder, gets it done faster :)

LOUIE-LILY Posts: 5,037
9/6/13 8:29 A

I have learned a few things also, from reading the answers on this blog. I agree, a good 30 mins should be sufficient if that's all the time you have. I do 30-35 mins often. I do my workout after work in the evening because I just can't get up any earlier than I am. Also, a 10 minute walk during the day also counts! Good luck!

HEALTHYPRIYA SparkPoints: (18,943)
Fitness Minutes: (21,233)
Posts: 796
9/6/13 6:41 A

i will work on my diet and routine, will check some SP articles and blogs

SPARK_COACH_JEN Posts: 65,301
9/6/13 6:33 A

The previous poster has given some great suggestions. What matters most when it comes to weight loss is diet, not exercise. So even if you can't exercise as much as you'd like, you can still lose weight consistently if you're tracking what you eat and staying in your recommended calorie and nutrient ranges. Also keep in mind that the quality of your workout is more important than quantity. So if you are really pushing yourself through a challenging workout, then you can still see a lot of benefit in just 30 minutes.

Coach Jen

HEALTHYPRIYA SparkPoints: (18,943)
Fitness Minutes: (21,233)
Posts: 796
9/6/13 1:32 A

yes i am working on my sleep routing, nowadays i try to be on bed by 10:30 as compare to 11 or 11:30 earlier
my husband come home from his shop at 10 and after giving him food and winding up kitchen i sleep by 10:30

i am just too low on energy and so yes crave sugar and Carbs
i am thinking of making some changes in my routine so end of day i am not so tired and exhausted

LADYSTARWIND SparkPoints: (82,501)
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Posts: 4,820
9/6/13 12:58 A

Remember that your weight is primarily a result of what and how much your eat....

The 30 minutes is to keep your body fit...and yes, it is enough.... Its all about finding a Healthy balance---especially when you are working full time, raising a son---priorities for certain!! I'm actually sitting here wondering if you are getting enough sleep if you are up at 0400am every day?! Lack of sleep also makes it difficult to lose weight, since we tend to try and find our needed energy by eating more (carbs usually-LOL!) and stress does affect our hormone levels (like cortisol...). Perhaps you might consider an early morning walk--no travel time if you walk from your front door! or several shorter walks during your Break/lunch time at work, and in the evening for your 30 minutes. (And me, I'd forget the mop and broom....or do it 'vigorously' as part of your 30 minutes!!)

Above all, Take care of yourself...and remember this is a Journey--not a race--no extra points for getting there first!!

Edited by: LADYSTARWIND at: 9/6/2013 (01:05)
HEALTHYPRIYA SparkPoints: (18,943)
Fitness Minutes: (21,233)
Posts: 796
9/6/13 12:25 A

I feel i do less, but my work timings are pretty bad, as soon as i reach gym i get to my workout area, a quick 30 minutes and run to shower and off to work

today i did 30 min treadmill (c25k program), yesterday 30 min Fitness ball workout

i want to do more but i don't have time :( i get up at 4am everyday, prepare and pack food for the day, broom, mop, make beds and 6am wake up son for school and 6:30 i am off to gym

with all travelling time included i get only 30 minutes as i need to reach office at 8am, evenings i am too tired to workout and i need to check on my son studies and other stuff

and i am gaining weight, my clothes are little tight, adds to my misery

Edited by: HEALTHYPRIYA at: 9/10/2013 (00:27)
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