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The BeWell! Tanger Center for Health Management, BIDMC's onsite wellness and exercise resource center, is excited to announce a new ongoing column in BIDMCtoday. E-mail your health- or fitness-related questions to the BeWell! staff at makenned@bidmc.harvard.edu .
Q. I am worried about finding a way to fit my regular exercise routine
in during the busy holiday season. Can you help?
A. Although current recommendations suggest that one should engage in
aerobic activity three to five days per week for 30 to 60 minutes, it
is not necessary to fit in all 30 to 60 minutes of exercise during one
session. In fact, according to a study published in the Oct. 2001 issue
of the Journal of the American College of Nutrition, short bursts
of activity are just as effective as one long session when it comes to
burning calories, losing weight and improving aerobic fitness.
Try to break your workouts into smaller, more manageable chunks. Find
time to squeeze in 10 minutes of exercise before you take a shower or
during the commercials of your favorite TV show. Remember, it is better
to fit in some of your workout than to skip it altogether!
previous questions...
Q. I am having trouble losing weight. Do you have any suggestions about
how to burn more calories throughout the day?
Many people assume that in order to increase the number of calories that they burn, they need to go faster, longer and harder with their aerobic exercise routine. Although aerobic exercise is an important component in one's weight-loss efforts, it is not the only factor. Aerobic exercise contributes to only a fraction of the calories that a person expends.
The major factor in determining a person's metabolic rate (or the amount of calories someone burns throughout the day) is the amount of lean muscle mass he or she has. The more lean muscle a person's body contains, the more calories he or she burns both during a workout and throughout the day. Including even a modest strength-training program two to three days per week will get you started burning calories at a faster rate. Good luck!!
NOTE: This column is meant to offer general advice only. Always consult your physician before starting any new diet or exercise program.
For more information about the programs available at BeWell!, visit us at www.bidmc.harvard.edu/bewell.