How many minutes do I have to workout?

Last week ACSM (The American College of Sports Medicine aka my certification program) published their latest position statement on physical activity and weight Loss. This means, they decided on how much physical activity is needed to (A) promote weight loss (B) prevent weight gain and (C) prevent weight re-gain (yo yo diet anyone?).

Bottom line:

Excerpt from ACSM position stand

- Weight management is an urgent public health issue, with more than 66 percent of U.S. adults either overweight or obese. Health improvements in chronic disease risk factors can be realized with as little as a 2- to 3-percent reduction in excess body weight.

Amen!

- Greater amounts of physical activity are likely to be needed to achieve weight loss and prevent weight regain in adults. The panel recognized the amounts in these categories:

Prevent weight gain

150-250 minutes/week of moderate-intensity physical activity is associated with prevention of weight gain

This means AT LEAST 30 minutes, 5 days a week to PREVENT weight gain. Moderate-intensity meaning: "heart rate is elevated, this is challenging but I can do it" (my definition).

More than 150 minutes/week of moderate-intensity physical activity is associated with modest weight loss.

This means, more than 30 minutes, 5 days per week is needed to lose weight. Now don't get discouraged... we can do 30 minutes 6 days a week, or 45 minutes 4 to 5 days per week, right!?

Weight loss

150-250 minutes/week of moderate-intensity physical activity provides only modest weight loss. Greater amounts (ie. >250) provide clinically significant weight loss.

Ok, this is 50 minutes or more, 5 days per week. Now, keep in mind, depending on how much weight you need to lose, you can do more or less activity...

For weight maintenance after weight loss

There is some evidence that >250 minutes/week of moderate-intensity physical activity will prevent weight re-gain.

I would hope so... we may kill ourselves at the gym if not! Stay tuned, there's more:

- Energy/diet restriction combined with physical activity will increase weight loss as compared to diet alone.

So, we also need to eat well!

My clients ask me all the time, "how often do I need to workout to lose weight, get in shape, get rid of my muffin top. etc." So here you go:

1. Decide how many days per week you can realistically fit in a workout.
2. Calculate how many minutes you will need to exercise to reach 150-250+ minutes per week.
3. If you are thinking, "yeah right, 75 minutes... I'll die" re-evaluate your schedule to add more days for a shorter workout.
4. Don't forget that the little things add up - 20 minute walk, 1 Jillian Michaels workout...
5. We all just need to aim for health, you aren't trying to be a super model here! Something is ALWAYS better than nothing.
6. Make a commitment to yourself to improve your health.

We can all be successful, do your math, and let me know if you need help. That's my job!

Happy calculating and happy weekend! And as I always say, "life is a gift, keep it fit".

If you would like to read the full position stand you can see more at this link: ACSM