How Much Exercise Is Enough?

It's important to get an adequate amount of exercise if you're looking to maintain a healthy body weight and reap the health benefits of being physically active, but how much is enough? The recommended duration and intensity of your workout depends on your personal fitness goals. There are two types of exercise that you should be sure to do: aerobic and muscle-strengthening. Strength-training activities such as weight-lifting and the use of resistance bands should be done about twice a week.

As an adult, you should be getting at least 150 minutes of moderate aerobic activity in a week. 'Moderate' meaning that your heart rate increases to a point where you are still able to hold a conversation. This could be 30 minutes of light exercise such as brisk walking or swimming for 5 days a week. To work on preventing lifestyle diseases such as diabetes, heart disease, osteoporosis, and hypertension, this is amount of exercise is adequate. It may not do much for weight loss, but it's certainly beneficial for your cardiovascular health.

For more health benefits and weight loss, increase the intensity and/or duration of your workout. It's best to get 300 minutes of rigorous activity such as running or biking each week if this is your goal. That should be an hour of working out, 5 days a week. Altering your diet to include healthier, lower-calorie foods can boost the effectiveness of your weight loss significantly.

All of your exercise doesn't necessarily have to be done all at once. Breaking up your exercise time to smaller portions throughout the day is also effective, as long as you're getting a decent amount of heart-pumping movement in your day.



Want to know more? Read more!

http://www.everydayhealth.com/fitness/basics/how-much-exercise-do-i-need.aspx

http://walking.about.com/od/fitness/a/exercise2007.htm

http://heartdisease.about.com/cs/exercise/a/enoughexercise.htm

http://www.mayoclinic.com/health/exercise/AN01713

http://www.webmd.com/fitness-exercise/guide/your-exercise-routine-how-much-is-enough?page=3

http://timesofindia.indiatimes.com/life-style/health-fitness/fitness/How-much-exercise-is-enough/articleshow/8412191.cms

Lose Your Booty to earn some Booty!

While we all know that healthy bodies are synonymous with healthy minds,did you know your healthy body and diet plan can earn you some cold hard cash or rewards?

Along with overall better performance in many areas in your life, taking care of your body can take care of your wallet as well. Many employers, in an effort to encourage employees to set health goals and care about their weight, are offering incentives such as cash, paid vacation time, lower healthcare premiums, and other rewards for being committed to a healthier lifestyle.

While this concept may be controversial, these seemingly attractive programs have a pretty high failure rate. Employers taking part in programs that reward employees looking to improve their overall health should get two thumbs up for caring, yet employees don't seem to find the financial benefits worth it.

IBM employee, Kevin Acocella, stated that he failed twice in keeping with his goals. His excuse? The environment. After relocating from IBM’s New York City office to the San Jose, California office, he felt there were more health-friendly activities as part of the local culture and has since stayed on track, losing 9 pounds in 3 months.

Studies are being conducted on the best ways to encourage employees to lose weight. While a reward is linked to much success with weight loss, it has also been proven that, in general, people are more concerned about losing potential money than receiving money that is not already theirs. This logic has led some employers to take a deposit from participating employees which will only be refunded if they are successful in achieving their goals.

StickK.com, a website developed by a Yale economics professor, uses a method of motivation in which the deposited money will go towards an organization the unsuccessful employee hates. While research is still being conducted on the most effective ways to reward healthy employees, there is still little known about maintaining health for the long-term.

While some employers are concerned about the legal risks they may be taking in participating in weight-loss challenges, concerned employees may perceive their actions as invasive and offensive by calling out cheaters, assigning co-workers as counselors, and maintaining an overall presence in the lifestyle of employees. Others, however, are taking risks for rewards and taking on the creative challenge to stay healthy while enjoying a little healthy competition between themselves and co-workers.


Would you participate in a program like the ones described above? Element Fitness NY wants to hear what you have to say!

~*Do you have an idea for an article, have questions or need advice? Please write us at elementfitnessny@gmail.com! Subject: Blog


*http://www.time.com/time/health/article/0,8599,1950896,00.html?artId=1950896?contType=article?chn=sciHealth
**http://today.msnbc.msn.com/id/26184891/vp/34664760#37466193
***http://www.msnbc.msn.com/id/37385706/ns/health-diet_and_nutrition/wid/11915773/page/2/