Gym memberships are a blessing, but what about the person who can’t afford one or doesn’t take the time to carve out an extra few hours each week? Could making just a few simple changes to your lifestyle make all the difference in the world? And, just how long should your workout be to see a difference?
A recent study conducted by the “Dept. of Biomedical sciences, University of Copenhagen” (http://www.ncbi.nlm.nih.gov/pubmed/22855277) made some alarming discoveries about finding a balance between the combination of the length of a fitness routine and consistent nutritional choices for our overall wellness. In conclusion, the study found “less” was actually more beneficial.
“No statistically significant changes were found in energy intake or non-exercise physical activity that could explain the different compensatory responses associated with 30 vs. 60 min of daily aerobic exercise. In conclusion, a similar body fat loss was obtained regardless of exercise dose. A moderate dose of exercise induced a markedly greater than expected negative energy balance, while a higher dose induced a small but quantifiable degree of compensation.”
How in the world could anyone recommend smaller doses of exercise to receive the greater benefit? Simply this: Consistency was more important than longevity.
Using three groups of men, who represented a cross-breed of stereotypes, the conclusion revealed one significant result: Lifestyle changes = long term benefits. Sounds pretty boring, but it’s true. In summary, the following conclusions were made:
*Working out 60 minutes or more a day = greater fatigue
*Working out 30 minutes a day = greater sustainable energy
*Longer workouts may lead to less conscious nutritional behavior (reward mentality for working out so hard)
*Shorter workouts lead to more awareness of nutrition and better behavioral changes
We know that muscle weighs more than fat and works to constantly “burn” (raised metabolism) calories as long as we’re not depriving our body of the calories it requires (nutritional starvation + fitness = failure). The scale is only a small indicator when it comes to results. Your body fat percentage is a more likely indicator and should be the first measurement you count on when monitoring your success. You could be jeopardizing your efforts if you fail to feed your body the nutritional health it needs to build a healthier you (muscles, stamna).
The study revealed that the behavior of the 30 minute workout group, were more likely to make other lifestyle changes, like:
*Taking the stairs or walking more during the day
*Changing eating habits through making healthier choices
*Consistency was more attainable due to the smaller and more manageable changes made
Instead of jumping on a bandwagon you can’t manage, just start with what you can:
*Think before you eat – ask yourself, “Do I know the calories, fat, protein of what I’m about to eat?” If the answer is “no”, then take it upon yourself to monitor your eating habits. Keep a journal and make a pledge to calculate your consumption on a daily basis. Once you know better, you do better.
*Aerobic + weight resistant training = Better overall results. Just “bulking up” isn’t the answer. Walking, running or even jogging in place provided terrific aerobic workouts. Try using lighter weight but more repetitions to build strength.
*Eat healthy throughout the day. Grazing is extremely valuable because it “fuels” your body the energy it needs. Robbing your body of healthy calories = stealing your fuel from your constant “fuel burning” resource (muscles). Deprivation = failure.
If you want your overall wellness to change, change your mentality and definition of “wellness”. Lifestyle changes happen over time and have more staying power. Small changes in the way you “think” will guide your body to naturally follow your lead.
Quick Tips for Wellness: Consistency is the key to success.
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