Lighter Workouts Do Well
Aug 03, 2009
Filed under
Fitness
Pumping out all the sweat in your body is an irresistible force when using all those fitness equipment. How about we’ll do a lighter workout without those machines and still get those energy levels you need.
Research shows that a program of low intensity exercise training -- like light cycling on a stationary bike for 30 minutes three times a week -- can reduce tired-all-the-time feelings by as much as 65%. And it only takes 6 weeks of light workouts to feel pepped up. Moderate-intensity exercise programs boost energy levels, too, but not as much. Know what the easiest workout in the world is? Walking.
One possible explanation for the better energy boost from lighter workouts: More vigorous workouts shape you up but also tire you out. So if you're just trying to get off the couch for a change, start slow. Go at whatever pace is comfortable for you -- in a few weeks, you'll feel your tiredness fade. Then you can think about kicking things up a notch.
What's The Least You Can Do?
Exactly how little can you do and still get fit? A new study suggests 1.7 might be the magic number.
Middle-aged men and women at risk for heart disease who walk at a moderate pace for just 1.7 miles a day improve several important measures of their aerobic fitness.
More Is More
Ok, we admit it. The data show that jogging at full speed for nearly 3 miles a day reaps the greatest cardiovascular benefits. But if jogging shorts and running shoes aren't your style -- or you're just feeling kinda tired today -- at least get yourself out there for 1.7 miles. It's still enough to keep you on the road to better fitness.
More Ways to Do Less
Going slower doesn't always mean that you'll lose the fitness race. Here are some other ways to keep yourself in the game when you feel like throwing in the towel:
Slow it down. You don't have to keep up with that marathon runner. Lower-intensity exercise can actually help you lose more weight than higher-intensity exercise.
Take a breather. Right in the middle of your workout. A 20-minute break between two 30-minute sessions has been proven to help you burn more fat and calories.
Break it up. Can't pull together 30 minutes of exercise? Grab 10 minutes in the morning, 10 minutes at lunch, and 10 minutes after dinner. Done.
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