exercising

SparkPoints: (20,784)
Fitness Minutes: (19,101)
Posts: 2,716
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.

current weight: 144.0

191 179.25 167.5 155.75

144

SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
3/9/13 11:13 P

Hi,

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

Posts: 5,217
3/9/13 10:54 P

Have you read ? 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!
I bought the book & then sent it on to my sister, but many libraries have it as well.

current weight: 128.0

205 185 165 145

125

Posts: 33,346
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.

SparkPoints: (598)
Fitness Minutes: (583)
Posts: 77
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?

Pounds lost: 22.0

0 7 14 21

28