How much exercise do you need?
Welcome to our health & self help blog.
Focus on Your Health:
In it we post health commentary & reviews of books, eBooks, & other things that improve or protect your health or which enable you to live longer, to be more prosperous, & to be more effective.
Today's post: Thursday, 10-19-2006
How much exercise do you need?
The ideal is about an hour a day with a mix of strength training, aerobic or cardio fitness exercises, & other active sports or activities.
The sweet spot for human health seems to be about 2800 to 4200 calories a week of exercise & physical activities.
More than that tends to cause overuse injuries or compromised immune function. And, it takes a lot of time. More than most of us have each week to devote to it.
Some athletes & people who have physically demanding work can sometimes manage to do more than 4200 calories a week & be OK. And, sometimes it can work to go over 4200 calories a week if you can get plenty of sleep & the right supplements, particularly antioxidants; & if it is temporary & you have built up to it gradually.
Less than that begins to deliver less health benefits & be quite a bit less effective in helping you keep off excess bodyfat.
However, you need to do surprisingly little
to get almost half as much benefit as this ideal.
Believe it or not, you get 40 percent of the health benefits of this ideal level of exercise with only 500 calories a week of exercise.
A twenty minute walk five days a week will get you that much.
So will two fifteen to twenty minute strength training sessions on two nonconsecutive days & less than fifteen minutes the other three days on an aerobic exerciser like a Nordic Track, an elliptical trainer, or a rowing machine will do it.
That also will get you stronger & fitter & produce more health benefits than just walking.
In fact, if you work at it & keep improving, you’ll begin to burn more than 500 calories a week.
And, if you work up to it you can even get fit enough on those three days to get the minimum amount of aerobic exercise Dr Kenneth Cooper found produces real stress protection & helps you think & perform better.
But the main point is that even a little exercise done each week is MUCH better for your health than doing none at all.
So, start with what you can already do now. And, keep improving over time until you get the results you want.
If in doing that you have set backs, just keep doing as much as you can until you overcome them. But be sure to keep doing some exercise each week; & you’ll enjoy MUCH better health than if you didn’t exercise.
If you need inspiration or some ideas on an exercise plan that fits you you, read this:
Exercise expert Jon Benson has co-authored an ebook that has some guidelines on how to get good results from exercise.
But, here’s the exciting thing about his book:
He also has tons of people of both sexes & many ages who got well -- & discarded excess fat – by exercising -- tell their stories of how they got into exercise & what exactly they do in their exercise programs. It also has their very good results. Some got incredibly good results.
There are enough role models & ideas you are virtually certain to find one or several that are enough similar to you that you can do it too & see exactly how people who are like you & started where you are or maybe even at a worse level were able to do it.
Does that sound like it’s worth checking out?
If so, here’s more information on Jon’s book. See: http://www.fitover40.com/aff/iehealth
Here’s what Jon has to say about FitOver40:
Jon Benson
Creator/Co-Author of Fit Over 40: Role Models For Excellence At Any Age
If you don't have a copy of Fit Over 40 yet, download yours today. In less than a few minutes you'll have the number 2 fitness e-book of all time right on your desktop - 304 pages of inspiration, motivation and fitness strategy. Fit Over 40 isn't just for people over 40 - it's an invaluable training and motivational e-book that can save you years, even decades of frustration when it comes to learning what works for your body and seeing the results you want.
One of the reasons I wrote the book was to save others the years of trial and error I went through as I went from obese to fit. With over 50 role models profiled, Fit Over 40 will stand the test of time for anyone interested in health, strength, fat loss, muscle, and motivation - at any age.
To get Jon’s book go to: http://www.fitover40.com/aff/iehealth
Focus on Your Health:
In it we post health commentary & reviews of books, eBooks, & other things that improve or protect your health or which enable you to live longer, to be more prosperous, & to be more effective.
Today's post: Thursday, 10-19-2006
How much exercise do you need?
The ideal is about an hour a day with a mix of strength training, aerobic or cardio fitness exercises, & other active sports or activities.
The sweet spot for human health seems to be about 2800 to 4200 calories a week of exercise & physical activities.
More than that tends to cause overuse injuries or compromised immune function. And, it takes a lot of time. More than most of us have each week to devote to it.
Some athletes & people who have physically demanding work can sometimes manage to do more than 4200 calories a week & be OK. And, sometimes it can work to go over 4200 calories a week if you can get plenty of sleep & the right supplements, particularly antioxidants; & if it is temporary & you have built up to it gradually.
Less than that begins to deliver less health benefits & be quite a bit less effective in helping you keep off excess bodyfat.
However, you need to do surprisingly little
to get almost half as much benefit as this ideal.
Believe it or not, you get 40 percent of the health benefits of this ideal level of exercise with only 500 calories a week of exercise.
A twenty minute walk five days a week will get you that much.
So will two fifteen to twenty minute strength training sessions on two nonconsecutive days & less than fifteen minutes the other three days on an aerobic exerciser like a Nordic Track, an elliptical trainer, or a rowing machine will do it.
That also will get you stronger & fitter & produce more health benefits than just walking.
In fact, if you work at it & keep improving, you’ll begin to burn more than 500 calories a week.
And, if you work up to it you can even get fit enough on those three days to get the minimum amount of aerobic exercise Dr Kenneth Cooper found produces real stress protection & helps you think & perform better.
But the main point is that even a little exercise done each week is MUCH better for your health than doing none at all.
So, start with what you can already do now. And, keep improving over time until you get the results you want.
If in doing that you have set backs, just keep doing as much as you can until you overcome them. But be sure to keep doing some exercise each week; & you’ll enjoy MUCH better health than if you didn’t exercise.
If you need inspiration or some ideas on an exercise plan that fits you you, read this:
Exercise expert Jon Benson has co-authored an ebook that has some guidelines on how to get good results from exercise.
But, here’s the exciting thing about his book:
He also has tons of people of both sexes & many ages who got well -- & discarded excess fat – by exercising -- tell their stories of how they got into exercise & what exactly they do in their exercise programs. It also has their very good results. Some got incredibly good results.
There are enough role models & ideas you are virtually certain to find one or several that are enough similar to you that you can do it too & see exactly how people who are like you & started where you are or maybe even at a worse level were able to do it.
Does that sound like it’s worth checking out?
If so, here’s more information on Jon’s book. See: http://www.fitover40.com/aff/iehealth
Here’s what Jon has to say about FitOver40:
Jon Benson
Creator/Co-Author of Fit Over 40: Role Models For Excellence At Any Age
If you don't have a copy of Fit Over 40 yet, download yours today. In less than a few minutes you'll have the number 2 fitness e-book of all time right on your desktop - 304 pages of inspiration, motivation and fitness strategy. Fit Over 40 isn't just for people over 40 - it's an invaluable training and motivational e-book that can save you years, even decades of frustration when it comes to learning what works for your body and seeing the results you want.
One of the reasons I wrote the book was to save others the years of trial and error I went through as I went from obese to fit. With over 50 role models profiled, Fit Over 40 will stand the test of time for anyone interested in health, strength, fat loss, muscle, and motivation - at any age.
To get Jon’s book go to: http://www.fitover40.com/aff/iehealth
posted by David at 1:10 PM
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