30-Minute Weight Loss Exercise Proves Most Effective
JUST A LITTLE BIT IS BETTER THAN NOTHING; STILL, A WEE BIT MORE IS SO MUCH MORE ADMIRABLE!
If you're ìaveragely overweight,î that is, not doctor-diagnosed with extreme obesity, or if you just want to feel better by losing or shedding a few pounds, thereís good news for you ñ from ACCREDITED, reliable, trusted experts who also care about your well-being. [See: ACE; ACSM; AHA; or AHA.]
Truth: Ten minutes of daily exercise is admirable because itís far better than zero minutes of productive energy expenditure. However, exercise physiology and weight loss science point to 30 minutes per day, at least three times per week, as part of your best body fat improvement scenario.
Why Does 30 Minutes Prove So Beneficial, And Whatís The Other Part of An Effective Weight Loss Scenario?
Your body has only three possible energy systems. Two of them are oxygen-INDEPENDENT. Yet, in order to metabolize fat, your body demands that oxygen be present. Long-story-short: brief, especially ìquickî exercise bouts look for quick energy sources. These reside in blood and in muscle. It takes more than a few minutes to significantly tap into your fat stores, and especially, to burn enough of it for a long enough time to lose some substantial body weight.
This is almost the exact opposite of muscle tissue, where you can see and feel virtually immediate results. Burning fat requires patience. You simply have to allow yourself TIME to let exercise effects occur.
Reach Your Aerobic Threshold
Generally, exercise begins with a warm-up phase, at least 1-3 minutes. Provided your intensity remains within your target heart rate training zone, (about 120 heart beats per minute ñ an estimated average for most non health-impaired adults) youíll spend the next 7-10 minutes reaching your aerobic threshold. Staying near-to, but right below the point where your muscles burn (from a too-highly-intense performance causing lactic acid build-up) will bring you to a virtually perfect ìfat-burn.î Yet, THIS very special meeting only occurs at medium-to-low intensities, which takes longer periods of time.
Lipids (a simplified word for ìnon-water-soluble-fatsî within your system) have to move from the outside of a cell, through the cytosol, mix with pyruvate, plus oxygenÖ then proceed to your ìfurnaceî (mitochondria). This is where you break fat down into your ìrewarding and much-wantedî by-products ñ energy (the work youíve achieved); H2O (sweat); and carbon dioxide (a lot of continuous ìexhalingî).
So, if you quit at the 10-minute mark, you deny yourself approximately an additional 10 calories or more per minute of weight lost, primarily from fat stores. Stopping this process at 10 minutes is much like going all the way to the door of your favorite party but never stepping insideÖfor the ìrealî action.
Reasons Why You Should Work Out More Than Ten Minutes
With all of that said, thereís an even more monumentally powerful yet scientific reason why you should work out for more than only ten minutes. In fact, at least 30-minute exercise sessions prove most beneficial for effective weight loss and improved endurance. Youíll get three fundamental benefits from this:
First, you preserve your LEAN body mass (which you need because it burns fat far better than fat can burn itself).
Second, you get to expend MAXIMUM calories (the true key to losing weight ñ maximizing caloric expenditure, which is a time-consuming venture).
Third, your extended physical activity makes you change the way your body USES food internally or metabolically (for example, getting three-fold increase in calories expended, compared to person remaining sedentary.).
If you're ìaveragely overweight,î that is, not doctor-diagnosed with extreme obesity, or if you just want to feel better by losing or shedding a few pounds, thereís good news for you ñ from ACCREDITED, reliable, trusted experts who also care about your well-being. [See: ACE; ACSM; AHA; or AHA.]
Truth: Ten minutes of daily exercise is admirable because itís far better than zero minutes of productive energy expenditure. However, exercise physiology and weight loss science point to 30 minutes per day, at least three times per week, as part of your best body fat improvement scenario.
Why Does 30 Minutes Prove So Beneficial, And Whatís The Other Part of An Effective Weight Loss Scenario?
Your body has only three possible energy systems. Two of them are oxygen-INDEPENDENT. Yet, in order to metabolize fat, your body demands that oxygen be present. Long-story-short: brief, especially ìquickî exercise bouts look for quick energy sources. These reside in blood and in muscle. It takes more than a few minutes to significantly tap into your fat stores, and especially, to burn enough of it for a long enough time to lose some substantial body weight.
This is almost the exact opposite of muscle tissue, where you can see and feel virtually immediate results. Burning fat requires patience. You simply have to allow yourself TIME to let exercise effects occur.
Reach Your Aerobic Threshold
Generally, exercise begins with a warm-up phase, at least 1-3 minutes. Provided your intensity remains within your target heart rate training zone, (about 120 heart beats per minute ñ an estimated average for most non health-impaired adults) youíll spend the next 7-10 minutes reaching your aerobic threshold. Staying near-to, but right below the point where your muscles burn (from a too-highly-intense performance causing lactic acid build-up) will bring you to a virtually perfect ìfat-burn.î Yet, THIS very special meeting only occurs at medium-to-low intensities, which takes longer periods of time.
Lipids (a simplified word for ìnon-water-soluble-fatsî within your system) have to move from the outside of a cell, through the cytosol, mix with pyruvate, plus oxygenÖ then proceed to your ìfurnaceî (mitochondria). This is where you break fat down into your ìrewarding and much-wantedî by-products ñ energy (the work youíve achieved); H2O (sweat); and carbon dioxide (a lot of continuous ìexhalingî).
So, if you quit at the 10-minute mark, you deny yourself approximately an additional 10 calories or more per minute of weight lost, primarily from fat stores. Stopping this process at 10 minutes is much like going all the way to the door of your favorite party but never stepping insideÖfor the ìrealî action.
Reasons Why You Should Work Out More Than Ten Minutes
With all of that said, thereís an even more monumentally powerful yet scientific reason why you should work out for more than only ten minutes. In fact, at least 30-minute exercise sessions prove most beneficial for effective weight loss and improved endurance. Youíll get three fundamental benefits from this:
First, you preserve your LEAN body mass (which you need because it burns fat far better than fat can burn itself).
Second, you get to expend MAXIMUM calories (the true key to losing weight ñ maximizing caloric expenditure, which is a time-consuming venture).
Third, your extended physical activity makes you change the way your body USES food internally or metabolically (for example, getting three-fold increase in calories expended, compared to person remaining sedentary.).