ANDYLIN90   125,417
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Are 10 minute sessions of exercise beneficial?

Thursday, September 16, 2010

So, in my mind I'm consistently doing cardio four times a week and strength training 3 times a week. However, I have to come out of my state of denial when I look at my exercise tracking over time. The charts tell me I'm doing cardio 2-3 times a week and strength training one time a week. emoticon

My cardio is 60 minutes of walking, stair climbing, biking, swimming, elliptical, treadmill and hiking or a combination of any of these activities. Strength always includes core and then either arms or legs and this takes another hour. I stretch another 15 minutes so my exercise can take about three hours by the time I come and go.

It's too long and I don't think this amount of time is sustainable. I've read the literature stating small amounts of exercise broken up over the day is just as beneficial as longer sessions. I have a hard time believing this.

However, today I put on my music and I danced, marched in place, sang along, kicked my legs and waved my arms as I climbed 14 stairs up and down and ran around the house. emoticon I was sweating and my pulse rate was elevated and I was very happy to stop at 10 minutes. emoticon

I felt terrific, so I did it again for ten minutes while I was at work today. My goal is to do a minimum of 10 minutes everyday for the next 3 weeks and then I'll blog again with my thoughts on the the benefits or not. I would love to hear from anyone who is doing 10 minute sessions.

  Member Comments About This Blog Post:

CASSIOEPIA 9/26/2010 10:14AM
The above is a link to an article called "Small Bits of Fitness Add Up". It is included in the reading list for the "Exercise Consistently" part of Stage 2 - Healthy Diet Habits in our Spark Plan.

When I read that article, I challenged myself to a whole week of doing ALL my cardio in chunks of ten minutes. This was really hard, as I'm a "gotta do it long enough that it counts" kind of girl.

But by the end of the week, I was finding all kinds of ways to fit ten minutes in here and there. I even had a day where I would walk around two blocks before each meal.

What this little exercise did for me, is that it showed me that I can be more *ACTIVE*. Even on days when I'm not able to get in cardio, I can always fit in five or ten minutes here and there. Being more active in general is what you want to be, and THAT is your lifestyle change.

Hope it's going well for you.

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MEDDYPEDDY 9/26/2010 2:17AM

    I love your attitude and I really hopes this will turn out to be very working for you!

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BTINTERNET 9/22/2010 12:13AM

    I definitely want to hear how this is going! I was looking at the Spark 7-day "Bootcamp" which is 10-minute workouts and thinking 'is 10 minutes really worth it?' and then I thought 'well, it's 10 minutes more than you're getting right now!'

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I Was Handcuffed in a House of Fat and Sugar and Force Fed!

Tuesday, July 13, 2010

So, I'm back from a trip to Chicago to see friends and family. My first week-end was with my dear friend of forty years. We both have had our battles with weight and she knows I've done well on Spark People. She also is a wonderful hostess and someone who wants to please with all the Chicago delicacies I love. The first night was stuffed pizza; I had one piece, would have loved to have some salad to go with, but this was not an option.

"Oh, you can't have just one piece, have some more, we bought two large pizzas and there is plenty."

'No thank-you, I've had enough."

"Well, you could eat one more piece, we have so much."

"No thank-you, I'm really full."

"I don't know what I'm going to do with all this pizza. Are you sure you won't eat at least another piece?'

"Yes, I'm sure."

The table is cleared and I'm thinking I'm safe when out comes a plate with Fannie Mae fudge and Pixies(chocolate coated pecans and caramel) as well as a plate of fresh bakery goods. I'm not a big bakery fan, but I love Pixies and I did eat one.

When I retired for the night on the lower level of her home, the coffee table had large bowls of M&M Peanuts, M&M Pretzels, Synder's Snack Mix as well as dishes with cashews, pistachios and almonds. OMG, let me out of here! I love this stuff and in times past, I've always said, one little bite won't hurt, but now I've know better. It's never one little bite with salty snacks.

A surprise birthday party for my husband on Sunday with macaroni salad, german potato salad, baked beans, sautéed onions, bratwurst, crackers, cheese, dips, nuts and on and on and on. Fortunately, there were enough people and I could eat a little bit of everything without anyone noticing I wasn't eating a lot.

So every meal was not unlike this conversation...

"There's fresh fruit, would you like some?"

"Yes, I saw it, I'll have some later. I can't eat as soon as I get up."

"Well, would you like an English Muffin?'

"No, I'll have some fruit later."

"There's cereal, I know you like Cheerios."

"No, I'll have some fruit later."

"Well, I want you to try these Jimmy Dean sausage sandwiches, I bought them for you."

"Thank-you, no, I'll have some fruit later."

And on and on and on.

Thankfully, I did okay and the rest of my vacation with family was healthy eating and I was able to exercise everyday.

  Member Comments About This Blog Post:

CJROMB 8/21/2010 10:07AM

    What a great blog! I grew up in wisconsin where your value as a person is what food you made and what food you ate! Haha.

my grandma is a Food Pusher. If you don't eat it, you insult her. If you're skinny, you're too skinny, she makes comments and goes into high gear feeding. If you're just right, she pushes food until you get fat eating it. And then hen your fat she makes comments about it WHILE she's pushing the food that she willthen be upset you're not eating. Haha.
Great blog.

Thanx for your comment on my blog too!!

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DAVEW175 8/16/2010 7:50AM

    It sounds like you were tested and came through with flying colors. The most important thing for me is not to let days when I overeat throw me completely off.

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ALI_CAT9 7/13/2010 5:33AM

    Congratulations, what an accomplishment! And wow, what a nice friend even though she may not understand how hard it is to say no.


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RAHAFEEZ 7/13/2010 2:59AM

    She ment well. I am glad you were able to have a treat and not over do it. It is ok once in a while to have a special day with special treats.

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My Employer Received the Top Honor As a Best Employer for Healthy Lifestyles

Friday, June 18, 2010

I am proud and very lucky to work where my employer takes the health of its employees seriously. My company has been honored by the National Business Group on Health as one of the Best Employers for Healthy Lifestyles for the sixth consecutive year. After having been a Gold Award winner for five years, 2010 is the first year my company won the Platinum Award.

The Platinum Award is given to employers with a healthy living program in place for at least three years that continue to enhance those programs year after year. My company is one of five employers that have been recognized every year since the program began in 2005.

The award recognizes a strong effort at helping employees achieve the best quality of life possible by promoting and providing health and wellness resources which are many. At no cost to me I have been able to take advantage of healthy choices in the cafeteria and every item sold in the cafeteria has nutritional information. Participating in healthy programs like monthly health educational sessions, eating healthy meals and exercising have given me the opportunity to earn points which lowers my insurance premiums. I have also participated in telephonic fitness coaching, stress reduction coaching and weight reduction coaching.

I t was actually through a program I attended to learn about a healthy diet to control pre diabetes that I first heard about a web site called Spark People. So I truly am fortunate for all the help I have received on my journey to a healthy and fit lifestyle.

  Member Comments About This Blog Post:

AK28STAR 6/18/2010 11:24PM

    Wow, that's awesome! It sounds like you work for a great company!

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RUNANDRUN 6/18/2010 11:17PM

  You're lucky!

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Measuring Success

Tuesday, May 25, 2010

I didn't exercise for 15 days thanks to coming down with, having and recovering from bronchitis. I walked outside for 50 minutes yesterday at a 10-15% grade and today I had 20 minutes on the elliptical and 30 minutes doing circuit training. While doing the elliptical I couldn't go faster than 3.5 mph at level 5 and keep my pulse rate within my range...bummer at how fast aerobic conditioning can be lost.

This could have been a set up for me to binge, say "oh, well, what's the use?" and or do twice as much to make up for being off. Hooray, none of those things happened.

I listened to my body telling me to take it easy with restarting exercise again. I cut the reps and weight on my strength training and I didn't go back to the elliptical and put in another 20 minutes. AND, I felt like I had a great work-out.

I ate three meals and a snack and stayed within my calories, fat, protein and carbs for the day. I made up my mind before I went into Paradise Bakery for my salad that I would NOT have a cookie.

I did some shopping and tried on a blouse that was now 50% off that two months ago was too small in a 2X. Tonight a 1X was a loose fit. My scale dial seemingly is stuck, but it was very positive reinforcement to try on that blouse.

So tonight I'm feeling very positive and giving myself a big emoticon

  Member Comments About This Blog Post:

DWROBERGE 5/25/2010 4:08AM

    Congratulation. Stay positive and you will reach your goals.

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The Giant Pizza

Thursday, May 20, 2010

Okay, I've been craving pizza for several nights now. Rather than go out where it's hard to guesstimate the number of calories, I usually have store bought, bake at home pizza where I can add more vegetables and have a better idea about what I'm eating.

Tonight Andy had already cut the pizza into four pieces, put a piece in the toaster oven with my extra veggies when I rescued the box from the garbage to see the nutritional information. OMG! A serving size was 1/9 of the whole which left me with 788 calories, 36 gms of fat of which 14 gms were saturated, a whopping 1620 mg of sodium and the beat goes on for 1/4 of this pizza.

Too many hours had gone by since I last ate and I was too hungry to not dive in. It was good, but not good enough for being over in all my dietary ranges especially my fat grams. Today will end and thank God for another day tomorrow when I'll have another chance to do better and perhaps teach my husband about portion sizes. :>)

  Member Comments About This Blog Post:

JANE1216 5/21/2010 11:24AM

    Isn't it terrible how pizza talks to us??? I'm the same way --- there's something about that pizza that is just sooooo tempting! I'm amazed at the NI on that though -- well, actually I shouldn't be so amazed - we've seen it before and we'll see it again --- how those food companies can pack in those cals and fats!!! But my oh my! It's not fair! I do have a fav pizza treat though --- I have found these little darlin's to be helpful during pizza night at our house: I use the 100 cal English muffins - spread a little pizza sauce on - use the turkey pepperonis - a little light cheese and of course as many veggies as I can cram on there (!!!) --- pop 'em in the oven and voila!!!! la pizza!!! I really like them and they really satisfy my pizza cravings --- and for a lot less cals than that pizzeria stuff my fam eats!!!

Until we can declare pizza illegal and ban it altogether --- I guess we just keep trying for the lower, leaner ones --- oh brother!!!!

emoticon emoticon emoticon emoticon emoticon emoticon

Comment edited on: 5/21/2010 11:25:42 AM

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TWSTED1TOO 5/20/2010 11:41AM

    Hi there,
I certainly understand your craving for pizza! I too find myself in the same boat. Last night we used Boboli Crusts and made our own pizzas! They were small, but with a salad and some fruit, it filled the craving. My fiancee used turkey sausage, (still high in fat, but better than the original) sauce and cheese. I had chicken, tomatoes and cheese on mine. Put them in the oven, right on the rack and they come out nice and crispy. Hope this helps to satisfy the crave next time!
P.S congrats on your 32 lbs of success! emoticon

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BARB3284 5/20/2010 8:49AM

    Hi, I read your blog about the giant pizza then looked at your page--you have lost 32 lbs, that's awesome!

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