The magic question: how much do I need to work out to…lose 10 pounds? get a six-pack? be strong enough to bench press 200 pounds? You name a variation of this question and a trainer out there has heard it. Nobody wants to feel like a hamster on a wheel, working out without know if it is actually going to end with the desired results. So, how much time in the gym does it take to get the results that you want? Probably less than you think.
Let’s start with the minimum. The Department of Health and Human Services (DHHS) recommends at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise a week. You can also mix and match so that might look like three 50 minute walks a week or maybe one hour long spin class mixed with 30 minutes of yoga. How you get to those number is up to you, but this is the baseline for maintaining heart health and a healthy body weight.
DHHS also recommends resistance training at least twice a week for all major muscle groups. This doesn’t have to be too strenuous–if you get one set of 12-15 reps in on each muscles group you’ll be doing what you need to keep your bones strong and to maintain a bit of muscle.
Now, these are the minimum recommendations, so what if you are trying to lose weight? Start with 30 minutes a day. This can be doing anything you want (walking, running, dancing, lifting weights, yoga, Pilates, you name it!), but ideally you want to be working hard enough to break a sweat. Ultimately, nutrition is going to play a much bigger role in weight loss than exercise (sorry, there is really no way to out exercise an unhealthy diet), but staying active and burning more calories than you are taking in is going to get you well on your way to your goals!
Do you have more specific questions? Want to know more about what exercises or nutrition tips would work best for you? Leave a comment or email me at sarahzimmerfitness@gmail.com and let’s get you knowledgeable about how to have the body you want and deserve!
Sarah Zimmer Fitness 