How Much Exercise Do You Really Need?

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How much exercise do you *actually* need to get in shape?

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Twenty minutes three times per week? Half-hour per day?

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And how much is too much?

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Do you need to sweat it out for an hour or more every day?

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Let’s go over the (sometimes) mysterious amount of exercise that is ideal. Ideal for your health and wellness. Ideal for getting into shape. And, ideal for not ruining your day when you have to do it.

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Let’s start with the minimum. Life happens and sometimes you won’t pull off your ideal routine. So, what is the bare minimum and what does that actually mean?

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WHAT’S THE MINIMUM AMOUNT OF EXERCISE?

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Of course, you’re going to have to start from where you are right now. If you’re not already exercising regularly, there is no need to go overboard. In fact, trying too much too soon may derail your motivation, and become a reason you just throw in the towel.

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So, let’s say you’re not that active (yet). What if I were to recommend “ten to twenty minutes every other day at a level you think you can do?” How does that sound as a starting point?

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Good? Great. Onward.

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This is not really meant for competitors, though a lot of the principles apply. If you are on a performance or aesthetic based deadline, you may not have as much leeway (get a 1:1 coach if you’re trying to seriously compete, it’s worth it.)

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Now, if you go off of the minimum, you’re not going to be racking up results as fast as you could with more time to commit.

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But that time is going to pass anyway, so when the next season comes around wouldn’t you want to be proud of your improved strength and fitness because you at least did something?

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HOW TO DESIGN YOUR EXERCISE PLAN

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Now, there isn’t one answer for everyone. The main rule is to begin with where you are. Not where you were in high school. Not where you wish you were. Where you ACTUALLY are right this second.

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Always consider what is reasonably sustainable for you, based on:

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• What is your long-term fitness goal?

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• What else is going on in your life (i.e. how much time do you really have)?

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• What is your current state of fitness?

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But don’t stop there!

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As you create a sustainable exercise habit, it will start getting easier. So, don’t forget to make it a bit more challenging as you go. I highly suggest following a plan!

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Exercise = Moving for pure health

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Training = Progressing towards a goal with a plan

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Either is fine, just know the difference!

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A great motivational tool is to log your workouts. A simple notepad or workbook (or app) will do! Just enter your reps, sets, and/or times each time you workout. This will not only help you to keep motivated to continue, but it will also help you see where you can squeeze in that extra challenge as you progress.

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(You can find all types of fitness trackers in the membership, all tiers)

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After several weeks you can stop and evaluate. Keep going the way you are, ramp it up, or change it completely. Eventually, you will find yourself getting stronger, and more fit!

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*Do not adjust too quickly! Not losing weight for 10 days is not a plateau. Give yourself at least 3-4 weeks to follow a plan with high compliance before making changes! The plan can’t work if you don’t follow it, and we don’t fix what isn’t broken!

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DON’T FORGET YOUR NUTRITION

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While exercise is very, very good for your health, wellness and longevity, it’s not the only thing to consider. What you eat is going to have a likely bigger impact on your aesthetics.

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Some of my favorite super-simple tips that give you the biggest “bang for your buck” are:

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• Eat more veggies

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• Swap the soda for soda water with fruit

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• Cut your treats and sweets in half (and hide half) before indulging

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• Reduce the serving size of your main meals (try using a smaller plate)

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• Eat slower and savor it more by chewing each bite of food more thoroughly

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• Carry around healthy (unsweetened fiber-rich) snacks like nuts, fruit and berries

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• Eat 1 salad per day

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• Have a protein shake 1/2 hour before a meal you tend to overeat at

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KEY TAKEAWAYS

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You don’t need to exercise like crazy to get into shape. I promise! But you do need to do the following:

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• Start from where you are, and don’t go overboard.

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• If you’re a beginner, that means 10 – 20 minutes every other day at an easy level.

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• Log your workout progress to track improvements and keep motivated.

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• Slowly increase the difficulty every week as you get stronger and fitter.

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• Don’t forget to eat your veggies, reduce your serving sizes of highly processed food and carry around healthy snacks.

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• Talk with your doctor before beginning any new exercise or nutrition program.

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REFERENCES

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http://www.precisionnutrition.com/minimal-exercise