Monday, November 24, 2008

Is A 10-Minute Workout Going To Net Results?

Although I’m not a health expert and I did not sleep at a Holiday Inn Express last night, my thought is that a 10-minute workout every day is not enough to produce significant results.

This was an interesting issue posed in a recent article written by Megan K. Scott of the Associated Press published in a variety of venues (here’s a version published on the website) --

Jillian Michaels, a trainer on the NBC hit television show, “The Biggest Loser,” said in the article, “Ten minutes? Forget it. What are you going to burn?”

I tend to agree with Michaels. In my experience, 25 to 30 minutes of vigorous cardio exercise at least four times per week is probably more where you need to look, depending on your goals. When I first decided to commit to regular exercise back in 1997, my goal was to lose weight. I ran 25 to 35 minutes four to five days per week. After six months of this activity, I had lost 25 pounds. By gradually increasing my activities to include training for running and triathlon events, I have lost an additional 15 pounds.

Most people are seeking significant weight loss by taking on exercise activities. The American College of Sports Medicine and the American Heart Association recommend 30 minutes of moderately intense cardio activity per day, five days a week or 20 minutes of vigorous activity (i.e. running) three days a week, while strength training should be done twice a week. The Centers for Disease Control and Prevention indicates that regular 60 to 90-minute daily workouts may be necessary to realize goals --

Everyone is different, but let’s be realistic. 10-minutes daily per week is most likely not going to bring desired results of a new personal best time or significant weight loss. While it surely represents the start of a transition to a better lifestyle, you should consult with your physician to identify health activities that are best suited for your health situation. Your doctor will sometimes recommend trainers with whom you can work with to get started on the right path with your new health plan!


Julianne said...

Hey Coach! Thanks for dropping by! :-)

And I totally agree with you on the 10 min thing. Its just not enough to see results. I'm sure every bit counts but really I want to see significant results. Great article! :-)

Rachel said...

Ok, so it seems all the big ACE, Disease prevention are saying the same thing- 30 minutes x5 or 75 minutes x 3 w/ intensity. So telling a complete coach potato to do 20 minutes daily, is prolly more than enough. But for those of us who run, jump, swim, lift weights 20 minutes is a warmup!

Coachhrd said...

Rachel is probably correct. For many of us with active lifestyles, the recommendations that I refer to may seem to be no more than a "warm up". While that is absolutely true, I want to be able to offer encouragement to those who are just getting started. It's important that beginners don't bite off more than they can chew.