90 FRIGGIN MINUTES?????

[xmo4le]

Geez....I just read an article at my job....and there's a side note about the guidelines for losing weight issued by the government and the word is that a person has to do cardio 90 minutes a day to lose weight along with a reduced calorie diet and 60 minutes a day with a healthy diet to maintain the weight....

Sounds good....but 90 minutes every day????? Come on!!!! I can barely make it with an hour of cardio 3 x a week! :sadblinky What do you guys think?? Or maybe it's just me....do you all get in 90 minutes of cardio everyday???

[spirittalker]

Actually I usually get in at least 2 hours and lately 3 hours. But you do not have to bit that all off in one big chunk. You could go for a 30 minute very brisk walk before work another 30 minutes at lunch and another 30 minutes before or after dinner. You could do a 45 minutes session in the morning and the evening.

[xmo4le]

Wow! It doesn't feel like alot to you??? I usually do 30 minutes in the morning and 30 minutes in the evening on the treadmill MWF....I have no idea where I would fit in another 30 minutes!! Wow....I admire you

[Esther]

I don't think I managed 90 mins a day for months and months and months, and those months were the ones I lost most weight... Most days I still don't do that much. Atkins *works* to lose weight even when you don't exercise, but it works better when you do, so I wouldn't worry about struggling to do 90 mins - just do what you feel is right for you.

[spirittalker]

Well, it seems like a lot when you are looking at it afterwards. But during it just seems like I am doing what feels right for my body. You know if you do 30 minutes in the morning and evening why not just add 15 minutes to each session. You could build up to it by adding five minutes per session for a week or two.

[2big4mysize]

Break up your cardio into mini sessions within your workout. after your first 10 min increase the incline and do 10 mins on a hill, then do a flat the speed up andother MPH and do 5 min faster then back to your normal speed then up a hill again and so on and soon you will be doing 45 min on your treadmill and wondering how the time is already up.


cardio can be any activity that gets your heart rate up you could climb the stars at work, do all the ailse at the grocery store with the empty cart before you add any food, park in the back of the lot and rapidly walk to the building, go for the potty at the far end ot the building or even one or two floors up or down. put up the laundry one item at a time. you can find lots of ways to sneak exercise into your day.

Don't forget you need to be do resistance training too.

[Jake]

Personally I think these goverment recommendations are junk, just look at how many times they changed their minds previously they were saying 60 minutes than oops we mean 90. Do what works for you, definitely break it into sessions, and if you feel an hour is working go ahead and do an hour.

[ttdriver]

Yeah, I do several 2 hour runs a week with no problem. Although some people feel that going over an hour has diminished returns, I disagree. I say, if you've got the stamina, go for it!

Betty

[artgirl7]

I think it is reasonable, if you want to see results.
But, like everthing you read and see, you need to make the appropriate
adjustments for your personal needs.

I personally exercise 2 hours EVERY DAY, and that is working full-time(40-60hrs), maintianing a house and husband. I like
the results I see and how I feel after exercising.

[snorkelman]

Usually people are not doing enough exercise, but i think that 90 minutes is more than enough. Which government are you talking about? USA or UK?

Please provide a link so i can read that 90 minute minimum myself.

Whomever says you need 90 minutes as a minimum is flat wrong. Anything is better than nothing, but 60 minutes is a good max. After that, you will receive deminishing returns.

For those of you doing 2-3 hours of cardio a day, you need to re-evaluate your exercise because it is simply too much.

If you are doing it to break a plateau, you can also break a plateau by reducing your exercise. I can explain more if needed, but there is no need to do 2-3 hours a day of cardio.

[Piasabird]

Usually people are not doing enough exercise, but i think that 90 minutes is more than enough. Which government are you talking about? USA or UK?

Please provide a link so i can read that 90 minute minimum myself.

It looks like 60 min. is the minimum.

This is from chapter 4 of the "Dietary Guidelines for Americans 2005" that is put out by the U.S. Dept of Agriculture.

http://www.health.gov/dietaryguidelines/dga2005/document/html/chapter4.htm

KEY RECOMMENDATIONS
Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight.
To reduce the risk of chronic disease in adulthood: Engage in at least 30 minutes of moderate-intensity physical activity, above usual activity, at work or home on most days of the week.
For most people, greater health benefits can be obtained by engaging in physical activity of more vigorous intensity or longer duration.
To help manage body weight and prevent gradual, unhealthy body weight gain in adulthood: Engage in approximately 60 minutes of moderate- to vigorous-intensity activity on most days of the week while not exceeding caloric intake requirements.
To sustain weight loss in adulthood: Participate in at least 60 to 90 minutes of daily moderate-intensity physical activity while not exceeding caloric intake requirements. Some people may need to consult with a healthcare provider before participating in this level of activity.
Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance.

[Kent]

I agree with you, xmo4le. I think 90 minutes is a bit on the very committed, athletic side. I do cardio for 30-45 minutes, 5-6 days per week, with additonal weights, and so far it has been more than enough. I am in awe of people who do it for more, but the discrepancy from the norm to what the recommendation is so drastic as to be laughable. Unless they call any activity that doesn't involve sitting down in front of the TV or sleeping cardio. Unless I am doing it wrong, grocery shopping is not cardio as my heart never raises above its resting point except of course if there is a really good sale.

[**Nikki**]

90 minutes is too much, especially when you're totally outta shape. I was doing 90 mins. to 120 mins. daily until I got burnt out!! Its no joke, and getting back into gear after that is harder than when I began initially. But, I've started back with 20 mins. a day. 100% of something beats 100% of nothing.

[xmo4le]

Snorkelman: I wish I had a scanner here so I can scan the article that's posted on our board here at work.....I'll see if I can make a copy and scan it at home!


And it just so happens that yesterday, here at work, we had a corporate wellness program seminar and I attended and got a free consultation from one of the personal trainers......I asked him about the whole 90 minute thing and he said that was way too much and you'd start depleting your muscles if not watched carefully.....he said that the hour I do 3x a week is awesome enough.....I think I'm going to actually sign up for some sessions since he's giving all of us that work here a huge discount!

[ttdriver]

Anything is better than nothing, but 60 minutes is a good max. After that, you will receive deminishing returns.

For those of you doing 2-3 hours of cardio a day, you need to re-evaluate your exercise because it is simply too much.

Where did the concept of diminished returns over 60 minutes come from?

I can and do run several 2.5 hour runs in a week with no problem. But, I have been running since November 2003, gradually increasing to that level. I see no problem with running as long as you want, frankly, as long as you're doing it in your target zone for maximum fat burning and you're not in pain.

I am training for a half marathon in January, which I hope to be able to finish in 2.5 hours or less. Since I am now able to run 11-12 miles in 2.5 hours, I figure by January, I'll be more than ready.

It would seem to me, the longer you can run, the stronger and faster you become, thus you are burning more fat, more calories, and becoming better cardiovascularly conditioned. At least its worked that way for me.

I take a fitness test using my HRM and it has never failed to come back in the EXCELLENT zone. I feel great, I am energized, so I just keep on going!!! I love pushing myself. I love competing with myself. I love the fact that I'm out there running 35 miles a week and I'll be 50 years old in 7 months!!

I do, however, take rest days, which are ESSENTIAL to allow muscles to recover. I wouldn't think of running 2 hours daily without resting in between.

Betty