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How much exercise?

Wednesday, April 10, 2013

How Much Exercise Do You REALLY Need to Lose Weight?

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By: Jen Mueller, DailySpark Blogger
4/10/2013 6:00 AM : 960 comments : 409,713 Views

See More: fitness, news, weight loss, health, obesity,
New guidelines issued from the American College of Sports Medicine (ACSM) state that 30 minutes of exercise, 5 days a week might not be enough. In 2001, ACSM recommended that overweight and obese adults get at least 150 minutes of moderate-intensity exercise per week to improve their health. 200 to 300 minutes per week was recommended for long-term weight loss. But will this amount of exercise really help you lose weight and keep it off?

New research shows that "between 150 and 250 minutes per week of moderate intensity physical activity is effective in preventing weight gain greater than 3% in most adults but will provide "only modest" weight loss." So ACSM has published new physical activity recommendations in the journal Medicine & Science in Sports & Exercise. Overweight and obese individuals are more likely to lose weight and keep it off if they exercise for least 250 minutes per week. Exercising for more than 250 minutes per week has resulted in "significant" weight loss for these individuals.

So what does this mean? If you're trying to lose weight, 50 minutes of cardio exercise along with regular strength training might be what it takes to see the results you're hoping for.

What do you think? Does 50 minutes of exercise, 5 days a week seem like a lot to you? Or is that in line with what you're already doing? What amount of daily exercise has given you the best results?

LORRIE's Comments:
I was fooled for YEARS by the party line that doing 30 min of moderate exercise (even broken up in to 10 min segments) 5 times a week would result in wieght loss and a healthy body. Three years ago I recognized that formula was NOT working and drastically up'd my exercise minutes, variety, and intensity.... and things started to change. I now shoot for 2000 fitness minutes a month. I am sharing this the SP blog link to get the word out that there are new guidelines. Its 250 minutes of moderate exercise a week as a minimum, if you want to loose weight. I did it starting at 366 pounds and am still on my journey but I am making progress.

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    YOU ARE DOING emoticon
    2472 days ago
    50 minutes of cardio with added resistance training? As in, 50 minutes of cardio and x minutes of resistance? Seems a bit steep. At this point, you'll be burning the muscle you just put on with your resistance training. I would suggest doing your resistance training, and then max 30 minutes cardio right after. You'll use up your carbs for energy during the resistance training, leaving fat to be burned. Be careful, the more intense your cardio session, the greater the muscle to fat ratio that is being burned is, that's why I recommend no more than 30 minutes. Try intervals for cardio - slow, fast intervals of 30 seconds or 1 minute. Burns fat even more :) Personally, because I've been lifting for a while, I do 60 minutes of lifting, 4-5 days a week, with cardio 3 days a week 30 minutes right after, or 5 days a week right after, intervals, if I'm trimming the fat:)

    Remember - most of your weight loss is going to be in the kitchen. You can't work off bad eating habits!
    2473 days ago
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