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April 26, 2010
In Today's Issue
- Professional Trainer (CPT) Reveals Truth About Quick Fat Loss...
- One Hour Of Exercise Is All It Takes...
- 1 Quick Technique To Burn More Fat
Professional Trainer (CPT) Reveals Truth About Quick Fat Loss...
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One Hour Of Exercise Is All It Takes...
Dear Reader,
Important, though hardly welcome news for middle aged women who are exercising but not losing weight. A new U.S. study of 34,000 women that appears in the Journal of the American Medical Association finds that an hour a day of moderate exercise is what you need to keep your weight in check.
This number is in line with earlier research from a 2002 Institute of Medicine report that doubled the amount of exercise from 30 at least 60 minutes a day for both adults and children.
Keep in mind that exercise... any exercise is good for your body. A half hour a day is perfectly fine when it comes to keeping your heart healthy and protecting the body against chronic diseases, but this amount is just not enough to keep the pounds in check according to the latest findings.
The work followed the subjects, healthy, middle aged U.S. women of an average age of 54, for 13 years. Subjects filled out questionnaires about the amount of time they spent being active during a typical week and were weighed on a regular basis. They were then broken into three different groups based on how often they exercised - less than two and half hours of moderate activity a week, between 2.5 and 7 hours a week, and more than 7 hours of moderate exercise each week.
Moderate exercise are things like walking a 15 minute mile, biking, skiing, tennis, dancing and golfing. Shoveling snow, weeding and hoeing a garden or carrying a load are also workouts of this intensity.
The signals your body might give of a moderately intense workout include breaking out in a sweat after about 10 minutes, breathing being deeper and more frequent, you can have a conversation but you can't sing a song.
Over the term of the study, the average weight gain of the subjects was 2.6 kg (about 6 pounds), with the high exercise group gaining significantly less weight than any of the others. The two lower exercise groups had little difference in weight gain over the same period.
The only subjects who didn't gain weight during the study were those women of normal weight (BMI under 25) who were not dieting and worked out for an hour (or more) each day - a mere 13% of the study subjects.
Those who were already overweight, and according to many estimates that's most American women, showed no relation between the amount of exercise and weight gained. To lose, these women had to workout more and cut the calories as well... exercise alone wasn't enough.
Study author, I-Min Lee from Brigham and Women's Hospital and Harvard Medical School in Boston draws two conclusions, "Firstly once overweight, it may be too late because physical activity - at least, at levels carried out by study participants - was not associated with less weight gain.
"Second, sustaining high levels of physical activity (60 minutes a day) is needed to successfully maintain normal BMI and prevent weight gain."
This very likely mirrors the experience of many middle aged women who are working out but not seeing the results on the scale.
Continues below...
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1 Quick Technique To Burn More Fat
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One Hour Of Exercise Is All It Takes... Continued...
The unpleasant truth is that this study seems to confirm some of the inevitable
disappointments of aging. As we get older, both men and women put on weight,
in part because the metabolism slows and people of this age are just naturally
more sedentary, though they continue to eat as they always have. The hormones
of menopause can also be responsible for a women's weight gain, especially in
the tummy area.
If you just can't see yourself doing an hour a day of physical activity, you'll
need to combat age-related weight gain by cutting back on your calorie intake.
Make changes you can live with from now on, not drastic, short-term diets that
are unhealthy and impossible to maintain.
You don't have to starve yourself, but do watch what you eat and limit the snacks
and desserts.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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*Disclosure: compensated affiliate*
Sources:
http://news.bbc.co.uk/2/hi/health/8586767.stm
Journal of the American Medical Association:
http://jama.ama-assn.org/
Study abstract in JAMA, March 24/31, 2010:
http://jama.ama-assn.org/cgi/content/short/303/12/1173?home
Institute of Medicine (IOM):
http://www.iom.edu/
IOM 2002 diet and exercise recommendations:
http://www.medscape.com/viewarticle/441639
Associated Press story on study:
http://www.wsoctv.com/health/22922245/detail.html
Exercise intensity levels via Weight Watchers:
http://www.weightwatchers.com/util/art/index_art.aspx?
tabnum=1&art_id=20971
Brigham and Women's Hospital:
http://www.brighamandwomens.org/
Harvard Medical School:
http://hms.harvard.edu/hms/home.asp
I-Min Lee, Associate Professor in the Department of Epidemiology, Harvard:
http://www.hsph.harvard.edu/faculty/imin-lee/
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