It seems that even with exercise, less is sometimes more. Mainstream advice tends to suggest that better results occur with high volumes of exercise, but this simply isn’t the truth. More recent research suggests a completely different picture – one that should neatly counter the argument so many make about not having enough time to exercise.
A study was done recently showing that men who exercised moderately for 30 minutes several times a week, lost more weight than those who exercised for 60 minutes at the same frequency and intensity.
In our practice we repeatedly hear clients talk about wanting to strengthen their ‘core’. While most people understand why they’d want to improve this area, there appears to be huge confusion around exactly how to do this.
The inner unit (core) is actually comprised of four main muscle groups and these muscles work in unison, to provide a powerful stabilising system for the torso.
The answer to long term fat loss and weight maintenance lies in resistance training. Not only is this type of training really important to prevent against conditions such as osteoporosis and postural dysfunction, but it is quite simply, the only way to ensure that you develop a body that is metabolically active throughout the day (not just when exercising).
Being physically active on a regular basis is the key to good mental and physical health. Finding ways to be more active throughout your day would help mitigate a lot of the damage caused by sedentary jobs (and living), even if these ways seem fairly low intensity to you. What matters most is the general trend of your day.
What can you do?
There are a number of things you could do. Try a couple (or all) of the following examples of good physical activities - walk during your lunch hour; get up to talk to a colleague on another floor, instead of using email/phone; take the stairs instead of a lift; take an evening stroll after dinner and park as far away from your car as possible when out shopping.
Is it bad to exercise on an empty stomach, first thing in the morning? Apparently not. In fact, there seems to be significant benefit derived from this habit, assuming your choice of breakfast – when and if you do have it – is a good one.
A new study suggests that exercising in the morning, before eating, can significantly lessen the ill effects of a poor holiday diet.
Researchers recruited healthy, active young men and fed them a bad diet for six weeks. A group of them that exercised before breakfast gained almost no weight and showed no signs of insulin resistance. What's more, they burned the fat they were taking in more efficiently.