How much exercise should you do to ensure health benefits?
EXERCISE has proven to be of great benefit to the mind and body. It helps to maintain a balanced and healthy lifestyle.
But how much exercise does one need to actually see health benefits?
According to Gisel Harrow, personal trainer at Gymkhana, one needs 30 to 45 minutes of moderate-intensity exercise at least three times per week to lower the risk of heart disease, hypertension and type 2 diabetes.
“Exercise is a lifestyle change and it produces lasting results over a prolonged period. Exercising consistently and eating properly will yield great results,” she said.
But she warned against drastic dieting and exercise changes, as this could potentially do more harm than good.
Harrow recommends the following:
1. Increase your workout intensity and protein intake
Research published in 2016 in
The American Journal of Clinical Nutrition shows that a combination of high-intensity exercise and increased protein consumption allows people to lose more fat and build more muscle while cutting calories.
2. Eat to fuel your body
While caloric deficits (burning more calories than you consume) will lead to weight loss, excessive deficits can lead to fat retention. This happens because consuming more calories than you burn is necessary for muscle building. When you lose too much weight, the muscle tone will be affected, the body will go into starvation mode, and will start storing fat as reserves. This will hinder the weight loss process.
3. Prioritise strength training over traditional steady-state cardio
Strength workouts increase your caloric burn while at rest, resulting in greater weight loss and a higher metabolic rate.
4. Make time for recovery
Give yourself at least one full rest day per week and don’t intensely train the same muscle group twice within a three-day period. This way you allow your body to recover.
5. Switch things up after six to 12 weeks
To keep your body constantly adapting and prevent weight loss plateaus, it’s important to vary your workout every six to 12 weeks. Otherwise, your body could get so well-adapted to your workout of choice that it no longer sees the need to improve.
