According to a new study from the University of Pittsburgh, women who want to lose weight and keep it off should exercise an hour a day, five days a week. The study found that a 55-minute workout (five days a week) was the minimum needed to maintain a 10% decrease in body weight.
During the study, which lasted 4 years, 200 overweight and obese women were told to eat between 1,200-1,500 calories a day and do one of four different exercise programs, which all varied in intensity and variety. According to researchers, after 6 months, all women lost up to 10% of their body weight, but only a small percentage was able to maintain it- the women who kept the weight off exercised an average of 275 minutes per week. Researchers pointed out that a combinbation of exercise and calorie control are the key essentials to weight lost.
Although the research seems to be a bit vague and inconclusive, as it didn’t give details of exercise regimens or the “diets” these women adhered to, I believe it’s safe to say that exercise and nutrition are the key components to reaching most fitness goals, not only losing weight. Here are some essentials of your training that should be included in your regimen: cardiovascular training, strength/weight training, resistance training, and flexibility. Check avoiding the exercise plateau for sample cardio and weight training progams.
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