When you’re trying to lose weight one of the most important key factors is the amount of exercise that you do and the intensity at which you do it. It’s common knowledge that 30 minutes three times a week is adequate for most people.
But when you’re trying to lose weight is it really enough, some research has been published recently that suggests otherwise, in order for you to drop 10 percent of your own body weight, it now seems that you have to do one hours of exercise in order to get better results in the long-term.
This particular study was conducted using women, whether or not it’s the same for men I’m not to sure, what they say is that you need to exercise five times a week, for 55 minutes over a period of two years, although I might add that this does apply to people that have been obese, someone who has had no problems with their weight.
Would probably get away with 30 minutes of moderate exercise, largely due to the fact of of not being overweight in the first place.
The research which was published in the Archives of Internal Medicine, said that.
“The less they exercised the less weight they lost and the less they kept off,” said John Jakicic of the University of Pittsburgh , who led the study. “It seemed like this magic number of 275 (minutes a week) is what really made a difference.”
The team which was led by John did research over a two-year period which involved 191 women who were aged between 21 and 45 years of age, and whose BMI ’s where between 27 and 40, before they got involved with the research there exercise regime was doing less than 20 minutes per day, and less than three times per week.
They were put on a strict calorie controlled diet between 1200 calories and 1500 calories, and then the women were split into different groups to monitor what actually happened and to see what difference’s, there was between the two groups.
While women in other groups lost weight the ones that came out better off in the end were the ones who had been exercising for two years, on the 55 minutes and five days a week regime.
The researchers were quoted as saying that they wanted to know what it actually took for people to lose weight in the long-term and actually keep it off, because as we well know lots of people although not everybody can tend to put weight back on once they either finish their diet or something else happens and they gain the weight back.
In conclusion John said that, people should not be to discouraged about the fact that they may have to exercise for 55 minutes the day five times a week, it may seem like a bit of a punishing regimen to some people, but if you can incorporate exercise into your everyday life by moving around more and generally being more active, you will probably find that you can quite easily incorporate what has been suggested here into your weight loss regime.
The thing to remember is here that as long as you do something it is far better than doing nothing at all, the more you get into the habit of doing physical activity the easier it becomes, whenever you read something like this it can seem and become quite daunting because you think oh know I’ve got to do more work but what I would say is why not split your routine into two chunks of 30 minutes per day, one in the evening one earlier in the day if you can manage it.
There will be plenty of times when you have 30 minutes spare you probably don’t even realise say for instance most people get 30 minutes for lunch at work and don’t really do anything except sit at work and eat their food.
This would be a perfect opportunity to go for a walk as most places have a one hour lunch break per day, just doing a 30 minute brisk walk will get you your first 30 minute segment, it’s not that hard when you think about it, it just seems that way in your mind.
It’s also been found that doing two segmented bouts of exercise during the day is more beneficial than doing one bout of exercise in one day, you apparently get better fat burning potential by working out this way rather than doing just one lot of exercise in a day say for an hour for instance.