I do know that finding a workout you like makes it fun and not a chore. When you are working out to something u like it goes by fast and u have your workout all done. if you wan to do 30 minutes it sure has to be intense,,,,,break a sweat to keep your heart rate up. Remember u can't out train a bad diet.
current weight: 110.5
Fitness Minutes: (216,645)
8/23/14 4:00 P
What are your fitness goals ? When it comes to losing or gaining weight, what matters most is what we eat. good nutrition is what takes the weight off and keeps it off. Exercise is what keeps our bodies fit. I've said this before, you can't outrun a bad diet with exercise.
So, if you feel that you are now eating right and watching your portions, what you do for exercise really does depend on what your fitness goals are. If you're not interested in running a marathon or an obstacle course, sure, 20-30 minutes a day would be fine.
As others noted, the quality of the workout is what matters. What you could try is a 20-30 minute workout monday through friday. On weekends, you could do longer workouts where you might want to go for a hike, bike ride, kayaking, swimming, etc...
It sounds to me that whatever you're doing for exercise now, is not something you want to keep doing. Therefore, it is important to find an activity you really ENJOY. because when we enjoy doing something, we look forward to doing that something each and every day. So, why not try the shorter workouts for week days and longer workouts for weekends ?
Take a martial arts class. go for a hike. play golf. how about dance lessons or a soft ball league ? the benefits of exercise go far beyond burning X calories in Y time. a good exercise routine should enhance our lives.
Fitness Minutes: (8,868)
769 8/23/14 11:42 A
Depends on so much. Your age, what type of exercise, your food intake. Miss Ruth has given you good advice and i"ll just add three things:
1) Consider this a work in progress rather than a figure out a number and stick to it. You will need to tweak for awhile until you figure out what works for you.
2) And this is just from my point of view and the way I'm wired... I don't ever intend to "maintain" I need a goal and a high bar challenge or I will regress. The word "maintain" makes me depressed as it seems so stagnant. Once I reach my goal weight I will still need new goals such as "Improve my abs," "be able to do 10 consecutive pull-ups" "get my mile time under 7 minutes" There is so much more to a healthy life style than what we weigh.
3) Exercise is about so much more than losing or maintaining weight. It is essential for emotional well-being, heart health, graceful aging, etc. Major quality of life issues. For me (your mileage may vary), 20 minutes a day would not be enough to maintain my quality of life.
But as I said to start...depends. Exercise is such an individual issue. Consider the technical issues Miss Ruth laid out, but also stay flexible and tweak for your personal needs.
There's 2 things at play-- maintaining weight loss.... and overall health and fitness. pp's have addressed the issue of how much time is recommended to spend on exercise every week, for good health. So I'd comment on the maintaining part.
I think any time you cut back on the exercise, for whatever reason-- illness, injury, going on vacation and doing less exercise, switching from an intense gym workout to doing something less intense at home or just a different kind of class where you burn less calories, or just don't want to spend an hour or more a day exercising any more-- you need to take a look at your calorie intake and see if you need to adjust that. If you continue to eat in such a way as to support more exercise (higher calorie range), but you're actually burning less calories now... eventually you'll gain weight.
A person can maintain while walking 2 miles, 7 days a week-- if the range they eat at, is appropriate. Although I'd say 5 days of walking and 2 of strength training might be a better bet overall. I lost the weight and have maintained over 2 years, through walking and strength training. But my calorie range to eat reflects that level of activity. At times I've been on challenges where I did more exercise, and I updated my Tracker to reflect that and give me a higher range to eat. And then I've adjusted it back down again, when the challenge was over and I cut back on the exercise. (I'm a slug at heart and have no intention of spending an hour or two on exercise every day, forever.)
If you burn less, your body needs less. Burn more... you need more. Say you used to burn 2000 calories a week, through the exercise you were doing. And now you're doing half that exercise. That's 1000 calories you're not burning, and if you still eat at the range you were used to-- in 3.5 weeks you'll gain a pound. It'll be gradual, but you'll gain weight.
So I'd suggest you keep an eye on your Trackers and especially the calorie range to eat, making sure you're staying in range while you transition to doing less exercise.
Ruth in Cookeville, TN Central Time Zone
Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think - Christopher Robin to Pooh
47 Days until: Spring
Fitness Minutes: (13,947)
8/23/14 9:35 A
I think that everyone is different when it comes to this subject. I have a friend that lifts three days a week and does 2 zumba classes a week and has been able to maintain her weight for two years and I have another friend that walks two miles a day 7 days a week and is having a hard time maintaining.
current weight: 158.0
Fitness Minutes: (28,527)
8/22/14 7:30 A
I've read that 30 minutes/day 5 days/week of moderate aerobics is what is needed for your health. I have also read that to maintain a weight loss you may need more and at a higher intensity. IMO however any kind of movement is good and if you're sort of burnt out after losing weight taking it easy for a while might be good. Just move and think about what kind of exercise you can do that you can sustain.
93 Maintenance Weeks
Fitness Minutes: (0)
8/22/14 1:46 A
Agree with you. Workout session must not be long for hours. The main thing is to workout daily. Continuity is important to maintain your body. You can set your schedule your daily workout session and type of exercise for each day. It will take 30 min to complete. But returns you high benefits. I like to add, that if you go for particular supplements will also help you lot to maintain.
You don't need to do hour long workouts,but it is recommended to do at least 30 minutes of moderate intensity cardio most days of the week, along with two strength training sessions a week for maintenance. This article goes more into detail about exercising when trying to maintain your weight that you may find helpful: www.sparkpeople.com/resource/wellness_arti cles.asp?id=1066.
"Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it." - Michael Jordan
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It can as long as you are pushing the intestity. Interval training is the key for the short time you are willing to put in. Hey it's better than nothing!! Seriously, I'm proud that you are sticking with it, but make sure you are sweating and breathing hard, otherwise it's not worth it.
Body Fat %: 20.0
Fitness Minutes: (5,041)
8/20/14 9:10 P
I've lost a lot of weight already and can't seem to find it in me to stick to these hour long workouts 6-7 days a week anymore. Since I lost weight I am much more confident and therefore out and about doing things with friends more. I know I still need to exercise though to maintain good health. I'm thinking of exercising daily, but for only 20-30 mins at a time instead of an hour. I feel it would be easier to keep up with than hour long sessions and that I could enjoy it that way. I'm not trying to lose weight anymore. I'm just trying to maintain my current weight and tone up some. I know any exercise is better than none, but does 20-30 mins a day make a difference at all in your health?
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