Friday Fitness Fun Fact
Q: I have a hard time exercising during the work week. However, on the weekends I am able to go on casual walks and end up accumulating about 80 minutes of exercise. Is it all the same if I just squeeze all my exercise into just two days?
A: Any exercise is better than none. So if you can only fit in two days a week instead of seven, you’re still better off than walking for only one day, or none. Of course, if you’re only being physically active two days a week, more is better.
General recommendations for improved health are to exercise on most days of the week (that’s five to six) for at least 30 minutes of moderate-intensity exercise like walking. If you’re trying to lose weight or maintain weight loss, the consensus is that you need to do more—about 60 to 90 minutes of moderate intensity exercise on most days of the week.
You clearly don’t feel like you have the time to walk during the week. But you can do something other than walk, and if you increase the intensity—go from a casual pace to working harder—you can shorten your exercise session. In other words, high-intensity exercise like running for 20 minutes burns about the same amount of calories as moderate-intensity exercise like brisk walking for 35 or 40 minutes.
If you can squeeze in 10- to 15-minute higher intensity daily exercise sessions from Monday to Friday, you will not only decrease your potential health risks but you’ll also get fitter and maybe even decrease body fat over time. If you aren’t used to working out at a higher intensity, you should only do so for a short period—even as little as one to three minutes—and gradually work up to longer bouts of higher intensity exercise.
Think of getting your daily dose of exercise as your fitness prescription to good health. Sure, being a slug all week is somewhat counteracted by your weekend activity, but if you regularly rev your body up a bit every day, you’ll get the stimulus from exercise that helps make your heart and body stronger and healthier.
Cycling tip for the day: Brake correctly. To exert optimal pressure, brake with your hands at the ends of the levers. For a quick stop, as you press the brakes firmly, slide your buttocks to the very back of the saddle. This will keep the rear of the bike down so that you don't flip over the handlebars. Brake before you enter a corner to slow down and try to avoid braking while you're in the turn. This is especially true if the street wet. Don't ride your brakes as you descend a steep hill or mountain. You'll burn them up. Truck drivers like RockyTop best understand the hazzards of NO BRAKES!
