You ever wondered how much exercise you actually have to do to get results? Do you think you
need to spend a couple hours every day to get where you want to go?
Are you completely overwhelmed with just the thought of that
and just give me the bare minimum what do I have to do to get healthier and to lose
weight?
That's what we're going to talk about today.
Welcome.
I'm Jenn V, the owner and founder of Purple Penguin Fitness.
And I want to give you the scoop on how much exercise you need to be doing to be healthy.
Here we go.
So there are some general guidelines.
Disclaimer here is that they are from the government and I don't trust the government
100 percent when it comes to your health.
But take it with a grain of salt because it is actually from the American Heart Association
and it's based on research.
These requirements came out in 2008.
So they may need to be updated.
But here's the general thought.
One hundred and fifty minutes a week of exercise is kind of the sweet spot.
That's where you get a lot of benefits.
The reduction in diseases and illnesses and all of the improved health benefits and weight
loss.
So what does that mean.
That's a lot.
Hundred fifty minutes right.
That breaks down to 30 minutes five days a week.
Not so bad.
Or you could do 45 minutes three or four times a week.
Does that add up.
I didn't do the math.
Forty five minutes twice would be 90.
You'd be overdoing it.
So if you did 40 80 160 you did four 40 minute sessions.
You'd be slightly over.
Yes.
That's for moderate intensity workouts.
Stay with me because I'm going to give you some other numbers in just a minute.
But these are like the government standard regulated like this is what's in writing based
on research and whatever the powers that be these are the numbers that they give us trainers
to recommend to you.
I'm going to give you my opinion in just a second.
That's so 150 minutes.
Five thirty minute sessions.
That's my math.
It's 150 minutes is what they say a week.
Do not do it all at once.
I am suggesting you break it up 30 minute chunks.
Five days a week 40 minute chunks.
Four days a week something like that or that's moderate intensity.
Seventy five minutes a week of high intensity as in like holy crap.
This is crazy hard.
Like sprint sessions or something.
High high vigorous intensity huffing and puffing.
Right.
The moderate intensity is you get slightly out of breath you get a little glisten going
It's definitely challenging but at no point do you feel like you're going to pass out
or die.
Vigorous is like oh but the bonus of that is you get to do a lot less half as much.
Seventy five minutes of that a week.
So that would be like five 15 minute sessions or four 20 minute for that would be a little
over 80 minutes.
That would work.
So they're shorter.
You don't have to do as much but they're like twice as hard.
Right.
Half as much twice as hard.
So those are the bare minimum numbers for general overall health.
Right.
That's the standard.
There's a couple of things I want to tell you.
There's a few things and I'll tell you there's no additional benefit that they have found
in research going over 300 minutes.
So you know people that are working out an hour and a half two hours every day there's
no additional statistically founded research backed evidence that proves going over 300
minutes a week does you much good.
In fact at that point unless you're an elite athlete it could lead to overuse and overtraining
and injuries.
So one hundred fifty minimum 300 max.
So 300 minutes would be like one hour work hours five days a week I had to do I did do
the math in advance on that one because I was like What is that am I doing.
That's about what I'm doing.
Or 15 minutes six days a week.
I used to be a six day week or but at the moment I'm five for my swimming.
So there's your standard numbers.
OK.
Let's talk about a couple of other things any activity is better than no activity.
If 150 minutes terrifies you and you're thinking I can't work out four to five days a week.
Like I'm I'm at ground zero here.
I'm in couch potato land and even the thought of one 30 minute workout is like I don't have
the time or the energy or the desire or like nothing in me wants to do that.
Right.
I get it.
I feel you.
It takes a lot to get started.
Honestly and truly the first Cup not just the first step.
The first several steps are the hardest.
Once you build momentum it gets better but it really is hard to start.
So give yourself some slack.
And like 150 is the goal minutes and you'll get there like maybe next month.
Start now with anything honestly and truly five minutes is better than no minutes.
If you get 30 minutes a week and it takes you two or three days to do that.
Or even all week five days to do that and then it's better than nothing.
There are benefits to every little bit of activity that you add into your life.
The goal is to get to that 150 minute minimum because that's what's been shown to be the
best for most people.
Between 150 and 300 minutes over the course of the week.
Not all at once.
Because consistency is really important here.
That's what I keep telling you to break it up.
You know three days a week four days a week five days a week.
Break those minutes up.
Over the course of the week and generally.
Here's another tip if you're a three day a week or not three days in a row because then
you're three days on them for four days.
Right.
And getting started again after three or four days off in a row is really hard.
It really is all about momentum and consistency.
Get your goal 150 minutes a week minimum.
That's the goal might not happen this week might not even happen this month.
You'll get there.
Start with anything five minutes 10 minutes 30 minutes whatever you can do.
Any activity even the smallest amount does improve your health you will benefit from
moving.
Honestly and truly I have a five minute rule on the days when I don't feel like it and
honestly and truly there are a lot of days when I don't feel like it I love exercise.
I really do love what it does for me.
I love the results of the feeling when I'm done.
You don't always love doing it which is why I promote making fitness fun so much because
I really I need it to be fun.
I need good music.
I need people like to laugh with me and to commiserate with me to make it as fun and
enjoyable as possible because it's honestly not really that fun.
Shoot that even or go on with that.
But.
So making it as many as possible helps the point.
Oh here's the other point.
Good thing I have notes is there is a thing called the neat effect non exercise activity
time.
So people that pace or fidget you know wiggly like can't hold still people that are kind
of always moving generally tend to be slimmer.
Did you notice the hyper people are thin.
Why.
Just because they have more energy so that's obvious.
But they literally move more even if they don't technically exercise if they're not
going to a gym and doing a complete work out or working out at home in their living room.
You know like with me because that's a thing you can work out at home right through your
computer screen.
But you don't have to have an official work out to get fit.
Me.
OK.
You do.
To get fit you do.
But to be active and to burn calories and to just get the benefit of not sitting still
because sitting still is like the worst thing you can do for your body.
Sitting is the new smoking.
That's a phrase that's going around in fitness right now like we used to smoke.
So people still do which young people which I don't understand all the people that started
when they didn't know better I'd get that.
But young people that smoke.
I'm confused.
Blows my mind.
But anyway.
Topic for another day.
Sitting is the new smoking.
So what smoking did to your body.
And you know all those negative horrible effects that we know now.
That's what's happening the.
Now we're realizing sinning is worst thing to do for your body.
Get up and move.
I say every hour.
That's not realistic for some people.
You have a job your meetings whatever you can't get up every hour at least every couple
hours you should be drinking so much water that you have to get up to go to the bathroom
every couple of hours so you get up you move around you take a little walk.
You go to the furthest bathroom away from you if possible.
So not exercise activity time adds up.
That's why all those tips that you've heard over the years like park further away and
you know walk across the parking lot or take the stairs instead of the elevator.
All those little things they really do add up.
It's not quite as effective as a workout when you're working out you're really challenging
your muscles you're building strength or improving your balance you're working on other things
besides just burning calories.
At least I hope so.
In my world you are.
You're not just moving for the sake of moving.
That's not going to get you where you want to go.
You really need to challenge yourself when you're doing a workout.
But throughout the day maybe your workouts only 10 minutes maybe you're at the point
where you are like I just need to get 30 minutes a week to start.
I'm going to do three 10 minute something this week right.
Anything is better than nothing.
Do anything.
Dance.
Go walk in circles whenever you need to do right.
But over time you're going to need to take it to another level.
You are going to need to challenge yourself and actually use some strength training at
some balance work and some core work and all of those fabulous things that make you healthier
and younger.
By the way your body can do better you feel better.
But don't ignore the the little things the little the steps right the Fitbit thing is
super popular right now people are tracking their steps because it works.
It really does help just being more active.
Just move.
Even if that means you tap your toe and you wiggle in your seat.
Right.
That takes energy that burns a few extra calories than just sitting like a bump on a log.
So that's your.
Really long explanation of how much exercise you need to get results.
Short answer aim for 150 minutes a week minimum of moderate intensity or 75 minutes of really
vigorous intense.
You could land somewhere in the middle and do a combination of the two.
But anything is better than nothing.
Just start moving.
Do something even if it's only five minutes.
And don't forget your non exercise activity also helps doesn't count towards your minutes.
Don't count the amount of time that you're fidgeting.
But it does add to your overall activity level and your overall calorie burn for the day.
My fabulous friend I would like to invite you over to my Facebook group or you can hang
out with me and the other purple penguins and get more help and information and tips
on fitness exercise well-being overall healthy lifestyle things tips and tricks to help you
figure this thing out and do it in a way that really becomes part of your life.
You don't have to change everything to become healthy.
You have to figure out how to get healthy habits to fit into your life.
Most people do it this way and it doesn't work it doesn't last.
We're going to go this way.
Bring the healthy habits in instead of giving up everything and trying to go over here.
So make sense.
That's what I do.
I would love to help you jump on over into the group because I am in there more often
than I am here.
I go in there just for my members I provide tips and information and I give them exclusive
offers we do monthly zoom calls so interactive where it's not one sided like this.
We actually get on a live video call where we can chat and you can ask your questions
and stuff like that.
All right.
So the link to get there is on the screen.
That'll just bring you directly to the Facebook group page where you can request to join in
and become a member.
Of the tribe.
I see it there.
Take care.
Be well.
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