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July 31, 2009
In Today's Issue
- Medical Doctor Reveals The Shocking Truth
- How Much Exercise Do You Need To Do To Lose Weight?
- Celebrity Endorsed Detox System and Weight Loss
Medical Doctor Reveals The Shocking Truth
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How Much Exercise Do You Need To Do To Lose Weight?Dear Reader,
Today's numbers have more than 66% of the adult population
falling into the obese or overweight category.
What's more,
carrying those extra pounds is linked to all kinds of chronic
diseases... but losing the weight, even as little as
3-5% according to experts, can improve your odds of staying
healthy.
Being physically active is, as we all know, one of the most
important parts of any weight loss program.
But just how active do you need to be?
The American College of Sports Medicine has come up with
the number of minutes of physical activity you'll want to
do per week in order to lose or maintain your weight.
Adults need a minimum 250 minutes of moderately intense
physical activity a week to lose weight; 150 minutes of activity
a week to maintain your current weight.
Activity of moderate
intensity means that you should be able to talk but not
sing. Truly vigorous activity calls for you to take a breath
every
few words.
These new exercise recommendations appear in Medicine & Science
in Sports & Exercise and are along the lines of the ones
published in October 2008, the first ever by the federal
government, coming out of the U.S. Department of Health and
Human Services.
The Physical Activity Guidelines for Americans call for
just 2½ hours (150 minutes) of exercise per week for
adults, and one hour (60 minutes or more) a day for children
and teens. There are even guidelines for older adults, pregnant
women and those with disabilities.
"In the midst of a genuine crisis in Americans' health
related to what we eat and how little we move, these guidelines
are meant to provide an understanding and clarification of
the role of physical activity and its relationship to weight," explains
researcher Joseph E. Donnelly in a written statement.
"Now that we have the latest information on how much
physical activity is part of the equation, we can continue
the educational process to help people who struggle with
their weight."
Any activity that you like be it swimming, running, raking
leaves, biking, hiking even running around with your
kids are all excellent options for keeping yourself active.
Daily chores count too - vacuuming, carting laundry,
washing windows, all these tasks are convenient ways
to keep yourself moving and healthy.
If you can't make the time in your schedule for workouts
five days a week consider three days - Wednesday,
Saturday and Sunday for example, so you're only fitting exercise
into one workday.
If you can't find a single chunk of dedicated time to workout,
try little bursts of activity all through the day - these
few minutes here and there add up.
You can take the stairs
instead of an escalator or elevator. Park far from the entrance
to the grocery store or get off your bus a stop early.
Remember,
even if you haven't been all that active up to this point
in your life... it's never too late to start.
Continues below...
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How Much Exercise Do You Need To Do To Lose Weight? Continued...
Anyone who's overweight or obese is more likely to reach weight loss goals
by exercising more - working up to exercising 50 minutes a day, 5 days per
week to get in the American College of Sports Medicine's recommended total
of 250 minutes a week.
Strength training should also absolutely be a part of your weight loss workout
routine, as this helps to build muscle mass as well as reduce health risks.
Of course if you haven't been active in a while, you need to check with your
doctor first to be sure exercise is safe for you. Once you get the go-ahead,
start slow and build your endurance over time.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.medicinenet.com/script/main/art.asp?articlekey=98150
Medicine & Science in Sports & Exercise:
http://www.ms-se.com/pt/re/msse/home.htm;jsessionid
=KWGT2lDnM5LjLNhVyht1R2T3mtjcBkg2JfQxpQYrq7HCjytQH9Bv!-847254088!181195628!8091!-1
Study abstract in Feb 2009 Medicine & Science in Sports & Exercise:
http://www.ms-se.com/pt/re/msse/abstract.00005768-200902000-00026.htm;jsessionid=
KWGT2lDnM5LjLNhVyht1R2T3mtjcBkg2JfQxpQYrq7HCjytQH9Bv!-847254088!181195628!8091!-1
U.S. Department of Health and Human Services:
http://www.hhs.gov/
U.S. Department of Health and Human Services announcement of
guidelines:
http://www.hhs.gov/news/press/2008pres/10/20081007a.html
2008 Physical Activity Guidelines for Americans:
http://www.health.gov/paguidelines/
MedicineNet info on exercise:
http://www.medicinenet.com/exercise/article.htm
MedicineNet info on weight management:
http://www.medicinenet.com/weight_management/article.htm
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