A consistent workout routine is needed if you want to see results, but hectic Summer schedules can make it hard to stay on track. Top it off with long weekend barbecues, vacations, and after-work drinks, and you might not be surprised to see and feel the effects of your stalled exercise plan.
Experts say that it doesn’t matter how many days you work out, as long as you are able to hit the minimum amount of 150 minutes a week of moderate aerobic activity to stay healthy; you can break up the amount into small chunks every day or carve out an hour or two a couple of days a week. If you want to lose weight, however, the amount is closer to 300 minutes a week.
Read more here : http://www.fitsugar.com/How-Many-Days-Do-You-Work-Out-Week-31046148
Fitness experts recommend that you try to exercise 45-60 minutes per day (30 for beginners) in order to maintain a healthy weight and fitness level. The problem for most people is finding that block of time in the midst of a busy schedule.
What you may not know is that you can exercise in increments throughout the day to reach that magic number. Simple little things like taking the stairs instead of the elevator, parking a half mile or so from where you need to be, or simply walking around when you talk on your cell phone are all things you can do to become your own personal trainer and knock off those exercise minutes. You’ll be surprised at just how quickly they add up.
You might not think that those little burst of activity would add up to anything as effective as say a yoga or pilates workout, but you would be surprised. Studies have shown that women who broke up their exercise routines into short 10-minute increments were in fact more likely o maintain a regular exercise schedule. Over a 5 month period, those women also averaged a greater weight loss than those that exercised 20-40 minutes.
A study performed by exercise physiologist Glenn Gaesser, PhD at the University of Virginia showed that men and women who were asked to do 15 10-minute exercise routine each week experienced great results. In the space of just three weeks, the participants in the study all displayed an aerobic fitness level that was equal people 10-15 years their junior. The results were even better in terms of strength, muscular endurance and flexibility, where they were better than people 20 years younger.
Another study performed at Johns Hopkins School of Medicine in Baltimore yielded similar results.
Researchers there discovered that a number of short burst exercise session were just as effective at improving health and fitness as a single workout period. What that all adds up to is that people looking to get in shape need to break free of the all-or-nothing exercise mentality.
Another factor that comes into play is the confidence level that people feel when they break up their exercise into smaller chunks. Harold Taylor, owner of Harold Taylor Time Consultants in Toronto, has researched the subject and says that those who skip or miss a workout session end up with feelings of guilt and depression that are never displayed by those who break up the exercise time. Missing a major workout often leads people to feel that they can’t keep up, which in turn lead to them quitting entirely.
The one thing to remember is that the short burst method should be used as a supplement to your workout schedule, as opposed to a complete replacement. Try to employ the method on days when you know you won’t be able to commit the full chunk of time in one sitting. For more help on exercise and fitness, try talking to Ryan George at myhometrainer.com.
by Brittany Risher
Maybe your parents’ families sat down together every morning for eggs, sausage, and homemade pancakes, but in today’s world, does anyone even eat breakfast at their kitchen table? Chances are you hit the snooze button multiple times before stumbling out of bed to rush through your morning routine. And that leaves little time to cook up much of anything.
If you have the luxury, by all means sit down for a nice, hearty breakfast. About three eggs, a piece of fruit, and a small bowl of oatmeal is a good mix of protein and carbohydrates, says Alan Aragon, M.S., a nutritionist in Westlake Village, California.
No time for that hassle? That’s no reason to skip breakfast—here are three reasons you need a morning meal. There are lots of fast and easy meals—most of which you can take with you—that deliver the nutrients you need in the morning. The only thing you need to consider is whether or not you’re an a.m. exerciser.
If You Work Out in the Morning
If you want to build muscle, you should eat protein and carbohydrates about 30 to 60 minutes before you work out. If you don’t feel hungry, you still need to eat this mix—even if you gulp down some fruit juice spiked with a scoop of whey-protein powder.
“One of the reasons you want protein and carbohydrate prior to training is because you’re trying to create an environment where your muscles are fed the nutrients they need during your workout,” Aragon says.
Exercise increases your blood flow, so if you eat properly beforehand (and therefore have those nutrients in your blood), you’ll have elevated nutrients levels at the same time your blood flow is elevated, maximizing the delivery of protein, carbs, and vitamins to your working muscles, Aragon says. And this prevents muscle breakdown and promotes muscle growth.
Don’t forget to eat right after your leave the locker room. Your muscles are most receptive to nutrients within a half hour of training, Aragon says. He recommends eating one-quarter of your goal body weight in protein and carbohydrate grams. So if you want to be 175 pounds, have about 40 to 45 grams of protein and carbohydrates. If you’re on the scrawny side and want to bulk up more, increase the carbs to half of your target weight goal.
Go ahead and have whatever tastes good to you—but avoid an overload of sugar. “Have rice or oatmeal or any grain rather than a bunch of sugar if you want a big hit of carbohydrates,” Aragon says. “There’s no good time to consume a crap-load of sugar.”
Good Pre-Workout Choices
- Fruit juice with a scoop of whey-protein powder mixed in
– A protein shake (add flaxseed or fiber to feel fuller longer)
– 1-2 cups of cooked oatmeal with a scoop of whey-protein powder mixed in or a glass of milk
– A container of sweetened yogurt
6 oz. of yogurt, 1-2 oz. of cheese, or a glass of milk with a piece of fruit
– A spoonful of natural peanut butter and a piece of fruit
– Eggs with salsa or a piece of fruit
If You Don’t Work Out in the Morning
There’s no set time you have to eat breakfast. If you’re not hungry before you leave the house, bring something with you (preferably not a Pop-Tart) and eat it at work. Just follow these two rules:
1. Include a fruit or vegetable in your breakfast. Most guys don’t eat enough produce, so this is an easy way to boost your intake. The small amount of carbohydrates will restore liver glycogen levels, providing your muscles—and your brain—the fuel they need to function at their peak.
2. Eat quality protein. It’s great for your muscles and it’s slow-digesting, so you’ll make it through the morning without feeling hungry.
Your meal doesn’t have to consist of traditional breakfast foods. “Anything that’s good at lunch or dinner makes a perfectly good breakfast—even leftovers,” says Jonny Bowden, Ph.D., C.N.S., a nutritionist in Los Angeles.
Good Choices for Fast Breakfasts:
- Eggs with salsa or a piece of fruit
– 6 oz. of yogurt, 1-2 oz. of cheese, or a glass of milk with a piece of fruit
– A spoonful of natural peanut butter and a piece of fruit
– A protein shake (add flaxseed or fiber to feel fuller longer)
– Fruit juice with a scoop of whey-protein powder mixed in
Working out now could save you a trip to the doctor later. People who are fit in their middle age have a lower rate of eight chronic (and killer) diseases including heart disease and cancer, according to a study in the Archives of Internal Medicine.
Researchers at the University of Texas Southwestern Medical Center compared the fitness levels of almost 19,000 healthy people in their 40s and 50s to Medicare claims for chronic disease treatments later in their lives.
The results: The fittest people saw the fewest chronic conditions in their senior years. In fact, for each “unit” improvement in fitness (which researchers measured in metabolic equivalents broken up by age and sex), people saw a 20-percent drop in the likelihood of contracting a chronic disease.
Look, it’s easy to tell yourself you’re going to make hitting the gym a habit. The hard part is actually doing it—after all, you may not have a trainer to get on your case. That’s where we come in. Exercise doesn’t have to be a two-hour ordeal that takes time away from your workday and family time. In fact, a University of Hawaii study found that fast-paced interval workouts could be more effective anyway, raising your heart rate 15 beats per minute higher than running at 60 to 70 percent of your maximum heart rate.
Calvin Coolidge once said, “Your ability to face setbacks and disappointment without giving up will be the measure of your ability to succeed.” How true is this? I guarantee you will face setbacks as you progress through your exercise program. There will be days when you have to miss a workout, maybe even a week or two where you go without exercising. This isn’t the end of the world. Just don’t give up!
For all of you who are worried about taking a few days off and losing what you’ve gained, you can breathe a sigh of relief. Studies have shown that muscle strength can be maintained with an occasional lapse of as much as 10 to 14 days.
Kicking yourself with comments like, “Here I go again, another missed workout” will get you nowhere. This happens often during the early part of January. People like to make resolutions to begin an exercise program. For the first few days or even a week they do well and stick to it. However, the next week comes along and things get busy, so a workout or two is missed. Feeling bad, they slap their heads and get upset. This leads to a feeling of failure and eventually, if enough workouts are skipped, the end of their desire to work out.
Instead of getting frustrated, just pick yourself up and get started again. Don’t worry about it. You waste more energy getting upset with yourself than it takes to work out.
Being successful with creating a new habit like exercise has a lot to do with perseverance. Those that succeed are the ones that overcome the little setbacks and press on. Some habits can be formed in a few hours while others may take months. Exercise is one of those habits that takes a little longer. You have to be willing to persevere.
Click on the link above to read the other points of “How to Make Exercise a Habit”
@healthytravel: Just saw this: “Exercise in the morning before your brain figures out what you are doing.” We’ve always said, early bird gets the worm!!
I just finished 3 days (since Saturday) of working out at Planet Fitness (SW Fort Wayne). After meeting with the trainer, here’s what I do (I know, it’s a review from an earlier post):
* 5 minute cardio warm-up on an elliptical trainer
* 12 minute abs room – circuit trainers focused on abs and stretching
* 15 minutes strength training – since I haven’t been to a gym in years, the trainer only wants me to focus on 3 upper body machines. My legs are in pretty good shape. So I’m working on biceps, triceps, shoulders/back
* 30 minutes of cardio – split between the elliptical and treadmill
I get up early to do this in the morning (5 am). I hit the gym by 5:30 am at the latest. So far, I’m enjoying the investment.
Now to go get some Fage 0% Greek yogurt for breakfast and drink a lot more water.
Have a good day! If you’re on your own fitness journey, good for you! Stick with it!
It works if you work it!
People can burn up to 20% more body fat by exercising in the morning on an empty stomach, according to new research from Northumbria University. In a study, published online in the British Journal of Nutrition, academics sought to find out whether the known benefits of exercising after an overnight fast were undermined by an increased appetite and eating more food later in the day.
Researchers, led by Dr Emma Stevenson and PhD student Javier Gonzalez, asked twelve physically active male participants to perform a bout of treadmill exercise at 10am, either after they had eaten breakfast or in a fasted state having not eaten since the evening before.
Following the exercise all participants were given a chocolate milkshake recovery drink. Later in the day, participants were provided with a pasta lunch which they were asked to consume until they felt ‘comfortably full’. Their lunchtime consumption of energy and fat was assessed and calculated, taking into account the amount of energy and fat burned during the morning period.
The researchers discovered that those who had exercised in the morning did not consume additional calories or experience increased appetite during the day to compensate for their earlier activity.
They also found that those who had exercised in a fasted state burned almost 20% more fat compared to those who had consumed breakfast before their workout. This means that performing exercise on an empty stomach provides the most desirable outcome for fat loss.
Javier Gonzalez, who is currently undertaking a PhD in Exercise and Metabolism, said: “In order to lose body fat we need to use more fat than we consume. Exercise increases the total amount of energy we expend and a greater proportion of this energy comes from existing fat if the exercise is performed after an overnight fast.
“Our results show that exercise does not increase your appetite, hunger or food consumption later in the day and to get the most out of your session it may be optimal to perform this after an overnight fast.”
Dr Emma Stevenson, Senior Lecturer in Sport and Exercise Nutrition and Associate Director of Northumbria University’s Brain, Performance and Nutrition Research Centre, added: “This research is very important in helping to provide practical guidelines relating to food intake to individuals who are exercising to maximise fat mass loss. It must be highlighted that this is a short-term study and we can only speculate on the longer term outcomes of such nutritional practices.”
The research, titled ‘Breakfast and exercise contingently affect postprandial metabolism and energy balance in physically active males’, is published online in the British Journal of Nutrition.
news source: Northumbria University