Jillian Michaels – How Much to Exercise Each Day

From LOSING IT! With Jillian Michaels

You may have heard the U.S. Surgeon General’s recommendation of 30 minutes of physical activity a day. This is intended for people who want to maintain the most basic level of fitness — but not for people who want to lose weight. In a week, 30 minutes a day works out to an expenditure of about 1,000 calories, which is fine if you are looking to maintain your current weight. But if you want to lose, you’re going to have to be prepared for a bit more work.

I much prefer the World Health Organization’s recommendation of 60 minutes at a time as a starting point for my clients — an hour is ideal to get the most out of your workout and see significant results. Your 60-minute workout sessions should always include a 5-minute warm-up, followed by 50 minutes of your primary cardio or strength-training exercises, followed by at least 5 minutes of cooling down and stretching.

Of course, putting in more time will get you more results — but there’s a limit. Excessive intense physical activity releases stress hormones, such as cortisol, into the body. This can actually inhibit weight loss, causing your body to react by storing fat and retaining water out of self-protection. So, to reach your goal, I recommend limiting intense exercise to no more than two hours a session.

Exercise Can Delay the Onset of Dementia

A recent study performed at the University of Western Australia found that regular exercise can decrease memory problems for the elderly an in turn can help delay the onset of Dementia and Alzheimer’s.

The study followed 170 seniors over the age of 50 that had difficulty with memory loss however they did not have dementia; this group was then given an exercise routine of three 50 minute moderate exercise sessions such as walking over a 24 week time span. Six months later the group was given some memory performance tests and it was revealed that the members that exercised better achieved better test scores as well as improved cognitive function.

It is believed that exercise increases the blood flow to the brain and also increases oxygen and nutrients to the brain cells, so this could prove a great therapy in prevention of these diseases.

This is an important discovery because currently there are 18 million reported cases of Alzheimer’s worldwide and this statistic is projected to rise to 34 million by 2025; current medications simply ease the symptoms of the disease but do not stop the disease. eFlux Medi