I found that the lower goals help me meet them and stay motivated to do even more.
Fitness Minutes: (8,911)
1,918 12/8/13 6:00 A
The 10 minutes I feel is great, because after sometime you will find the need to increase that on your own.That is what I was doing on the tread mill at one time . I started out with 10 minutes, that seemed to whiz by then the next day I added a few more minutes. Those of us that dislike certain work outs we can challenge our selves. Judy
11/18/13 7:28 A
I agree it should be, at a minimum, 15-20 minutes, but some can only do 5-10.
11/8/13 10:38 A
11/7/13 3:11 P
Goals that are Specific Measurable Attainable Realistic Timely are SMART Goals. I believe the minimalness of Spark People's exercise goals is meant to keep them realistic/optimal for everyone including the person whose historic longest walk was from the couch to the kitchen or bathroom. As a person capable of much more, on my busy days doing 10 minutes still makes me feel a measure of success. And success breeds success.
No problem for me; I'd far rather exceed a modest goal than get discouraged by failure to reach a bigger one.
Fitness Minutes: (26,958)
10/29/13 2:01 P
I have to say that I like the 10 minutes workout, Whenever I can't find time to workout, because I'm busy with school and working and baby-sitting. Those 10 min is the least I need to keep me motivated, otherwise I would have stopped almost as soon as I started on SP.
Nowadays I can easily squeeze a good 30 to 40 minutes. But in the weekends since I'm always on the go, those 10 minutes helps me stay on track.
10/26/13 5:44 P
Hi Jess, I agree with you. So many times I would stop and start big fitness goals repeatedly. It just killed my morale and months or years would pass before I would give another try. So I agree with making small realistic sustainable goals. It's also to avoid injury. Bette
10/23/13 11:38 A
Hey SEAJESS you are spot on. I so agree with you on what you said.
9/19/13 2:33 P
AMANDADANCES says it all. The goal of 10 minutes of exercise a day isn't low; it's the goal of establishing a habit for a lifetime and growing it. Take it from me, who was running half marathons. Training 3 days a week, potato-ing four. Then my father's last illness and death made demands on my time and I could no longer spend hours on a weekend doing long, slow distance training. I dropped EVERYTHING. Next was dropping veggies and picking up the chips. 40 pounds later, oy vey, I'm back doing as recommended.
All-or-nothing, get-there-quickly thinking has been my downfall. I'm so grateful for finally having that moment about what it means to Spark! And one day, I'll be crossing that half finish line again.
Fitness Minutes: (58,569)
1,623 9/19/13 9:32 A
AMANDANCES, your comment was right on target. Thanks.
9/19/13 8:45 A
I know this is an old post, but I wanted to comment.
My job is a dancer and dance teacher, and I live my life MOVING and being active. But after I had my baby, I was lucky to find 10 minutes a day to do ANYTHING. Exercise was definitely NOT on my to-do list. And cooking healthy? When you can live on delivery and carry-out? Yeah, it wasn't pretty.
When we finally settled into this new family life, my former athlete husband and I both realized we had become basically those "couch potatoes" you talk about, and that 10 minutes of exercise was a really good goal. 10 minutes every day was a goal that was low enough that we both thought, "Oh we can make time for this!" That's the point of the Fast Break goals too -- they're simple enough that you can usually meet them, and that helps you develop confidence that you can meet harder goals.
10 minutes gradually evolved up into 30-60 minutes, and I eventually became a runner. I've done 5Ks and a 15K and I'm headed into my first Half Marathon here shortly. You start small so that you can work up to big things.
I feel a certain self-satisfaction when I meet small simple goals, and I tend to go over them. Ten minutes of exercise turns into 25. Eating two servings of veggies turns into 5.
THAT is why the exercise goals are so low. For accomplished exercisers, it's a low goal. For people like me who had a major change in their lives, or for people who are recovering from surgeries or illnesses, or just people who need to make big changes but need to make them slowly, 10 minutes is a reasonable (and infinitely adjustable) goal.
A couple more thoughts. There is a group of sparkers actually trying to gain weigh due to an unhealthy relationship with food. High levels of exercise would not be the health path for these people.
It is typical to start off in a new situation and see it from an egocentric point of view - that's being human. One of the best things about this site is it will open your eyes to the many people that are struggling to deal with food and fitness patterns that have been unhealthy for them.
Fitness Minutes: (6,133)
216 8/14/12 9:51 A
Wow how very negative of you to scoff at other people's aspirations. First of all, being a person who only needs to lose 10 lbs, i can say this doesn't pertain to me per se, but I can see why those goals are there. Some people are so overweight, that 10 minutes of moving can be EXTREMELY taxing on their bodies. Some people who are not morbidly obese, still have minimal motivation and just putting in 10 minutes of effort is a lot. And frankly, I can tell you studies have shown repeatedly, you can lose weight just as easily just cutting calories as you can by cutting cals and exercising. Weight loss is all about calorie deficit. If you can eat 1200 calories and lead your normal, quasi busy lifestyle, you can lose weight. But some people, cannot fathom only eating 1200 calories, so they work out, so they can eat more and still have a calorie deficit.
Some people could scoff at a person who needs to work out for hours on end and make the assumption that they don't have the will power to cut back on calories so they work out to compensate, but that would be negative now, wouldn't it????????? And that's not what were here for.
In 10 minutes I can do a total arm workout, including 3 sets of 15 bicep curls, overhead presses, deltoid lifts, and lat raises with 20lb dumbells. If i do each section of my body 4/7 days, i can get a full body sculpt in. Don't judge.
The studies they are showing today show that working out, just leads to more working out. Your metabolism plateuas because it gets used to what you're doing which means if you need to lose weight you have to continually step it up. Frankly, so long as you don't lead a sedintery life, its best to do mild to moderate exercise, such as walking, gardening and occasional toning and maintain your calorie deficit by eating light healthy meals, and only exercising hard when you splurge on high calorie items and go over your recommended calorie intake. Otherwise you'll have to quit your job to maintain the amount of physical activity necessary to maintain your weight.
Fitness Minutes: (58,569)
1,623 8/13/12 1:45 P
AZULVIOLETA6, I was sparked by an April 2011 email from Sparkpeople that promoted 10 minutes a day strength and 30 minutes a day cardio (Official Spring into Shape Bootcamp Challenge). I, too, always thought those numbers were ridiculously low. But, since it seemed so easy, I decided to take that challenge. Fast forward: I lost 30 lbs and have been at goal (hoving between 128 and 130) since February 2012. I did kick up the 30 minutes cardio to 60 most days, though.
This works for those of us who were not active in the past! As other posts have indicated, Sparkpeople meets you where you are in your life....wherever that is.
Edited by: MCFHARPIST at: 8/13/2012 (13:46)
8/13/12 12:19 P
Dragonchilde, it's not even just for people who want to lose weight; it is a site for people (fat, thin, athletic, handicapped, old, young) who want to live a healthy lifestyle. I try to keep that in mind--makes the community so much more varied, and with so many more ideas than just about food intake vs. outgo.
Fitness Minutes: (15,360)
9,707 8/13/12 11:04 A
Given that your weight gain or loss is determined by your calorie intake, no, you don't have to work out 2,000 minutes a month to maintain your weight. You may enjoy it, and want to, but you don't have to. No one has to.
Sparkpeople isn't about being athletic. Not everyone CAN spend 1,000 minutes a month working out. It's about being realistic, and working what you can when you can.
Some of us have no trouble meeting the minimums, but this isn't a site for competitive athletes, it's a site for real people trying to lose weight. And while exercise is important, weight loss comes from diet. You can't outexercise a bad diet. :)
8/13/12 10:58 A
Spark doesn't 'cater' to anyone, really. It makes an amazing number of resources and tools available for people who want to make changes or maintain a lifestyle. No prescriptions here. That is why it's such a fantastic site. You make your own rules, and you have help in deciding which rules you want to follow. AND help in keeping your drive and focus.
7/30/12 7:53 P
Spark doesn't just cater to the "couch potato", but people like me that have RA, hemochromatosis - some of the groups I belong to have people that have hurt their knees running, have been in auto accidents etc. If you body is up for the 60 minutes a day and you can do that multiple times in the week, Spark is an adaptable tool and you can set it up that way. For me, 10 minutes is perfect. A few days ago I was having a good day and did multiple hours, today I'm really hurting and haven't exercised yet, but I will even if a tiny amount. So for me on days like this, it is the perfect nudge to say you can do something!
I get where you are coming from, as a few years back I was aghast that the site even allowed recipes for desserts. Took me awhile to get that this is a life time site, for all of your life right up into your 90+ and for all types of lifestyles.
7/30/12 6:48 P
That is the great thing about SP. You create it yourself. For me its all about being practical. I have to know what I realisticly can committ to. I have been that person that i said ok..I need to work out 10 hours this week. Two hours at the gym weights, cardio. Sticking to the lowest end of my calories counting. And yes it worked...I went from 252 to 130 in alittle over a year. I was obssed with calories and clocking mins at the gym. I soon began having anxiety attacks when i didnt' make it to the gym enough in one week. So, I wasn't at anyway shape or form healthy. I Became part of the normal BMI scale yes, but, I can't even begin . I forced myself to stop.. I forced myself to back off because I saw that in myself I didn't like not to mention the health issues I had begun to have.
So, Yes, I put weight back on and yes I still struggle everyday of my life with this issue but, I am not obssessed. I make adjustments when i need to and know that it may take me another year to lose the weight that I want to but, that's ok. Lifestyle first.
So, back to the orginal statment you control how much you want to committ to and when you work 60 plus hours a week plus have home responsliblities. What I have to do is all realize what I can do and stick to it. If I committ to 8 hours but, know realisticly I can't get there but, twice a week for 45 mins then that is what I am going to.
I have stuck with this attitude and watched what i have been eating and I am down 41 lbs since re focusing myself and I am still living and enjoying what I want to.
Spark's goals are your goals really. If you want a monthly target of 2,000 minutes a month then set that.
As pointed out by the PP, provide a cite? That figure is too high. It is generally recommended that average healthy adults get 30 minutes of activity daily, 60 if you want to lose weight. "At least 60" for average healthy living is not normal.
Perhaps your own expectations are unfeasibly high, rather than Spark's being unfeasibly low?
Remember too, that Spark has to cater to the couch potato. If you're fit and enjoy being active that's awesome for you. Great job! Spark is about encouraging those who aren't, to start. How intimidating would it look if there were goals of 2,000 minutes a month for someone who finds 10 minutes a day a real challenge?
7/29/12 3:46 P
"There are studies out there which indicate that at least 60 minutes a day is important for general cardiovascular health."
AT LEAST 60??? Please cite a credible source for that....
Fitness Minutes: (74,443)
3,293 7/28/12 9:35 P
I've been wondering why all of the SparkPeople exercise goals are so low. I find ten-minute workouts a waste of time, for example. I think that 1800 fitness minutes as an annual goal is kind of laughable. I wonder why exercise trophies only go up to 1000 minutes a month, when I know that I need a minimum of 2000 minutes a month just to maintain my current weight, much less lose anything.
There are studies out there which indicate that at least 60 minutes a day is important for general cardiovascular health. Do that six days a weeks and you have 1440 minutes a month as a minimum for healthy people. That's 17,280 per year.
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