10 MIN­UTES OF EX­ER­CISE STILL WORKS FOR WEIGHT LOSS

Australian Natural Bodz - - Train Smart -

The cur­rent phys­i­cal ac­tiv­ity guide­line for Amer­i­cans is to get at least 150 min­utes of mod­er­ate to vig­or­ous phys­i­cal ac­tiv­ity, a week, which can be ac­cu­mu­lated in eight to 10 minute pe­ri­ods. Jessie X. Fan, from the Univer­sity of Utah (Utah, USA), and col­leagues en­rolled 2,202 women and 2,309 men, ages 18 to 64 years, who were free of im­pair­ments that other­wise com­pro­mise the abil­ity tp walk, from the Na­tional Health and Nu­tri­tion Ex­am­i­na­tion Sur­vey (NHANES). From 2003 to 2006, par­tic­i­pants in the sur­vey wore ac­celerom­e­ters for seven days, which cap­tured data on their phys­i­cal ac­tiv­ity. Re­searchers com­pared mea­sure­ments of phys­i­cal ac­tiv­ity based on length of time and in­ten­sity. The study used body mass in­dex (BMI), to mea­sure weight sta­tus.

A BMI be­tween 18.5 and 24.9 is con­sid­ered nor­mal weight, whereas a BMI be­tween 25 and 29.9 is over­weight; and over 30 is obese. Re­sults show that for women, each daily minute spent in higher-in­ten­sity short bouts was re­lated to a de­crease of .07 BMI. In other words, each such minute off­set the calo­rie equiv­a­lent of .41 pounds. This means that when com­par­ing two women each 5-feet-5-inches tall, the woman who reg­u­larly adds a minute of brisk ac­tiv­ity to her day will weigh nearly a half-pound less. Re­sults were sim­i­lar for men.

Im­por­tantlya tly foro both,bot , eacheac dai­lyda ly min­u­teute ofo higher-ghe in­ten­si­tyte s ty ac­tiv­ity­act ty low­eredo e ed tthe e odds off obe­sity -- 5% for women, and 2% for men. The study au­thors con­clude that: “Our find­ings showed that for weight gain preven­tion, ac­cu­mu­lated higher--in­ten­sity [phys­i­cal ac­tiv­ity] bouts of [less than] 10 min­utes are highly ben­e­fi­cial,cial, sup­port­ing the pub­lic health pro­mo­tion­tion mes­sage that ‘ev­ery minute counts.’” .’”

Nat­u­rall Bodz has been ad­vo­cat­ing this ap­proachch to ex­er­cise from the very be­gin­ning,ing, it’s all about in­ten­sity, not du­ra­tion! on!

Ref­er­ence: ce: Jessie X.. Fan, Bar­bara B. Brown, Heidi Han­son,an­son, Lori Kowaleski-Jones, Ken R. Smith, Cath­leen D. Zick. “Mod­er­ate to Vig­or­ouss Phys­i­cal Ac­tiv­ity and Weight Out­comes:es: Does Ev­ery Minute Count?” Amer­i­cann Jour­nal of Health Pro­mo­tion Sep 2013,13, Vol. 28, No. 1 (Septem­ber 2013) pp.p. 41-49.

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