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Doctor Lissa
Health Care ExaminerDr. Lissa is a healthcare professional with over 30 years experience. From the bedside to the boardroom, she has seen it all, and here she'll help you make sense of your health and the industry built around it.
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The Dude's guide to health recovery:, Lesson #3 (Exercise)
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by Doctor Lissa, Health Care Examiner
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chromeollie07.blogspot.com
So, without further adieu:
Lesson # 3: Exercise
How much exercise do we really need? Well, the gold standard is 30 minutes of cardio, five or more days a week. Really? Well, that's not going to happen for everyone. (I mean one can't bowl that often, and even if you did, you wouldn't get 30 minutes of cardio out of it. ) Some people actually work out this often, I've seen them. I applaud their efforts and sometimes wish I could be more like them. Occasionally, they just make me tired. So how can we be fit without spending our lives in a gym?
How about exercising 17 minutes a day? Does that still sound like too much? What if you could spread it out over the course of the day? There's no need to exert yourself for the entire 17 minutes at once. I know you're busy and it's hard to find 17 minutes, let alone exercise when you find them. Still, it is a goal.
A new study from Brigham and Women's Hospital in Boston found that women who exercised just 17 minutes a day reduced their risk of heart disease and stroke by 27%. Well, that's not bad.
And you can break up your activity. Many studies have supported the idea that breaking up physical activity in segments is just as effective. 10 minute increments are perfect. That means walk up some of the stairs when going to work instead of taking the elevator. Walk up a couple of flights at a time until you can get up to 3 or even 5. Don't think you have to walk all of them. That kind of thinking will tire you out and you'll end up on the couch drinking White Russians.
Here's the best one. When you do work out, research has shown that if you kick up the pace and do a total of 2 to 3 minutes of high intensity exercise in the form of 30 second sprints, you will improve your cardiovascular fitness and muscle endurance as much as those who did 40-60 minutes of moderate exercise. Let's see, 2-3 minutes of high intensity instead of 40-60 moderate intensity. Hum, which one to choose...
So in summary, break your exercise up into segments with a total of 17 minutes a day, 2-3 minutes of high intensity in 30 second bursts (that means 30 seconds 4 to 6 times), and think good enough, not perfection. We just want to do the minimum for the maximum result. Add these 17 minutes to weight training once a week and you're well on your way.
Check out the Good Enough Guide to Health below for a complete listing of fitness recommendations that will provide you with a great result for a little effort!
Topics: health , advocate , weight training , exercise , fitness
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