How much exercise should you do to see a positive change?
Many of us were raised on the idea that just a bit of walking a few times a week is good for us. Of course, it’s better than nothing but to see changes in your health, body shape and fitness it’s not just how often you should be exercising but the intensity that may surprise you…
What does strength training even mean? It could be body weight, you could use a kettle bell, dumbbells, anything that is heavy enough to create a challenge to your muscles so that they are forced to adapt and change. If you’re NOT lifting weight and only running or doing yoga, then you’re missing out a major part of your fitness training that helps to balance your hormones (did you know that lifting weights increases your levels of testosterone which can be beneficial if you are going through a particular hormonal stage of life), and lowers your risk of type two diabetes, stroke and heart failure.
And for all those women who worry that it will make them look bulky, it is very, very hard as a woman to bulk up. What strength training does do is generate muscle mass, which is more active than fat tissues, meaning that you will boost your metabolism and help you to burn calories even when sitting down. Health guidelines recommend lifting at least two times per week, ensuring that each muscle group is rested for two days afterwards. That doesn’t mean you can’t do back to back strength sessions, but it means working different parts of the body.
So, if you’re not lifting, rethink your fitness routine.
Want to lose weight and you are out there running and checking the scales every other day? Cardiovascular exercise (when combined with healthy eating) CAN help you lose weight BUT the crucial factor is that it needs to be of moderate intensity – about 85% of maximum heart rate.
For a very few people, walking briskly will represent 85% of max heart rate but for the majority of us, this or running at a conversational pace will not. So, if you want your running to help you lower your health risks – and your weight, think about increasing the intensity. Guidelines now suggest that the bare minimum of exercising should be 30 minutes per day, five times a week. On the flip-side, any exercise at this intensity over 7 hours per week will only lead to fatigue and potentially injury.
Studies also show that loneliness, or social isolation can increase your health risks by up to 32 percent. So, not only is exercising with others easier because you’re motivated and inspired by other, just being with others could help boost your health risk prevention.
Our next four week course, Autumn Burn (3 x per week plus homework) starts October 2nd 2017 while our Preston Park Total Body, two times per week starts Wednesday 13th September and then again October 4th (but is also open to drop-ins). Early bird deals on a FULL 12 session early morning boot camp ends for Autumn Burn on Friday 22nd September. Enter the code AB10 at the checkout.