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BUBBLEJ1 Posts: 2,981
3/9/13 11:27 P

I'm not sure what you mean by feeling 'bad'. You should feel challenged, a bit out of breath, but never bad.

Other than than, Coach Nancy covered the how often and how long.


There are no shortcuts. No magic bullets. No secret spells. What works is hard work, dedication, and a daily dose of chocolate.
SP_COACH_NANCY SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
3/9/13 11:13 P


According to US Dept of Health and Human Services 2008 Physical Activity Guidelines for Americans, most people need

-2 hours 30 minutes (150 minutes) of moderate intensity activity a week OR

-1 hour 15 minutes (75 minutes) of vigorous activity per week OR

A combination of the two. This is to maintain a level of physical activity.

When you increase the amount to 300 minutes (5 hours) of moderate activity or 150 minutes (2 hrs 30 min) of vigorous activity per week OR a combo of both you will receive added health benefits.

Add in 2 sessions of full body resistance training per week and you should be good to go.

I hope this helps!

Coach Nancy

GINGERVISTA Posts: 6,236
3/9/13 10:54 P

Have you read emoticon ? If not, I highly recommend it. I was a lifetime dieter, yo-yoing all my life; but once I read that & learned 1) I don't have to be 'perfect' to be healthy & fit; 2) I'm not on a diet short-term, only to go off; but rather, a program to learn how to be healthy & fit; & 3) In order to accumulate successes, the recommendation is to start at 10 minutes. That last I thought was ridiculous since I was sometimes working out 2 hours or more, but the key was SOMETIMES. In order to learn how to be consistent (until my recent surgery my streak was over 2 years & I RARELY only did 10 minutes), I started at 10 minutes & built from there. I thought it was ridiculous, but because I was so desperate I tried it. And it worked! emoticon emoticon
I bought the book & then sent it on to my sister, but many libraries have it as well.

Whittier, NC
UNIDENT Posts: 33,498
3/9/13 10:42 P

Average healthy adults should get 30-60 minutes of exercise 5-6 times a week.

Leaning towards the higher end of that helps a little with weight loss goals.

Deb, in New Zealand
LEOPARDSPOTS1 SparkPoints: (608)
Fitness Minutes: (583)
Posts: 79
3/9/13 10:16 P

My question is not how often, but HOW MUCH I should be exercising. Im about 25-30 pounds overweight, and even with that I like to think of myself as in shape. I have been doing a workout video everyday that is about 30 minutes, its a mix of strength training and cardio. I usually do 30 minutes on the treadmill first and when I dont I feel pretty bad and i dont know if i should feel bad about it. I know everyone says "you should be proud of yourself for being active at all." But I would like to challenge myself for what my body can handle...any suggestions? I feel like im not doing all that I can. Also, how much exercise is TOO much?

Remember why you started.
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