Wednesday, April 18, 2012
How Much Exercise Is Enough?
"Maintaining a lower, healthier body weight is something you can accomplish! Research suggests that overweight women who exercised at least four hours and 40 minutes per week were able to maintain a weight loss of approximately 29 pounds over one and a half years. More importantly, these individuals did not regain weight. However, individuals who exercised less than three hours and 20 minutes per week showed significant weight regain during the same 18-month period.
The 2005 Dietary Guidelines for Americans recommends 60-90 minutes per day of moderate–intensity physical activity to sustain weight loss for previously overweight people.
Moderate physical activity is roughly equivalent to physical activity that uses approximately 150 calories of energy per day, or 1,000 calories per week."
I saw this article and got to thinking. Last year, I probably spent half of the year exercising less than 3 hours and 20 minutes. I taught my Zumba classes - and that's it. I didn't do any other cardio or strength training. I was just so busy I didn't have alot of free time to do much else. Truly not an excuse - working a full time job, teaching Zumba, babysitting my nephew two nights a week as his mother went to grad school, helping take my nephew and sister to school and work each day as her car broke down and she saved to buy a new one, volunteer work which really operating as a non paid part time job - that took 15 to 20 hours a week, and then life and all that entails. It sounds good...I worked out 3 to 4 days a week...at least half of the days of the week.
I wondering if I should have been surprised to have had weight gain in 2011? The other half when I was exercising more I either saw weight loss or maintained my weight. Although, it's easier said than done...I have championed myself not to ever get so busy juggling so many things that I don't have the time to take of me - especially in terms of exercise (more thoughts about the time it takes to eat healthy in a separate post). It's about more than just weight loss or maintenance. I just feel better too!
I'm shooting to be active 5 to 6 days a week - preferably 6. Though, lately, it's been more like 5 with a couple of 2 hour sessions or twice a days. It's just a good reminder to keep it moving...