An article on page 3 of today’s Daily Telegraph has claimed “the amount of daily exercise needed to prevent Australians becoming overweight or obese should be doubled to an hour, according to the nation’s peak medical body” stating that one hour of daily moderate exercise is now needed to stop people from becoming obese.
It then goes onto quote a local Sydney Personal Trainer who shall remain nameless who said “By the time people generally get into a session, warm up, and cool down, 30 minutes is not enough. Their heart rate is up for only short amount of time”.
This is where I draw a line.
First of all, to come out and say that Australians need to do an hour of exercise every day is just flat out misleading.
Yes people should be active.
But if people are not getting the current recommendation of 30 minutes a day how on earth are they expected to get an hour in?!
Let’s be realistic.
People lead busy lives.
They work longer hours.
They commute further to work.
They have little time as it is with their families and now we’re expecting them to get an hour of exercise in a day.
This is all well and good in fantasy land.
And this is where I come in and take that personal trainer to task. Any trainer who says 30 minutes of training is not enough is flat out WRONG!
If it isn’t enough it means that your exercise selection is wrong. If you base your training on multi-joint movements and minimal recovery 30 minutes (including warm up and cool down) is MORE than effective.
In fact, some of my most productive workouts come from only 10 minutes of action time. For example I did a workout on Sunday morning – 1 Arm Squat Presses for 10 each arm then 15 Russian Twists and repeated for as many times as possible in 10 minutes. That was holding a 20kg kettlebell.
When the timer expired after 10 minutes I was smashed. My legs were jelly. My heart was pounding out of my chest.
I literally layed flat on the floor to try and breath and recover for the best part of 5 minutes.
Tell me that doesn’t have any benefit.
The whole point of short exercise time is to prove that no matter how busy you are you can fit 30 minutes into your day.
And the term moderate exercise is a misnomer. People, when wanting to lose weight, should be doing high intensity exercise.
Even for a beginner who is well out of condition a set of stairs may be intense exercise. Then it’s the perfect choice.
The whole idea is to get your heart rate up and boost your metabolism by creating the EPOC effect (the amount of calories that you burn AFTER your training session).
If your Sydney Personal Trainer is still worried about the calories that you burn in a session rather than what you burn after my advice is find a new one.
This advice is outdated.
The results are in the after burn. Crank your metabolism up with short workouts, like the DPM Performance Fatblast Sessions which only last for 3o minutes and enjoy your bodies metabolism burning those unwanted calories for 24-48 hours AFTER you finish training (yep that’s how long research has proven the after burn lasts for).
Just look at what some DPM Success Stories achieved in workouts that took 30-45 minutes and for only 4 times per week.
Not bad hey?!
Don’t believe everything you read.
I suggest we should be focusing on getting people to cut out all of the processed food like (low fat or no fat foods that every other nutritionist seems to push), so-called ‘healthy’ breads and start eating real food and start moving around with short workouts to build the habit.
On the days when people don’t do a DPM style of workout they should be walking a stop or too extra from the train, or walk up the street to get lunch instead of catching the lift downstairs.
The little things, when combined with even 2 x 30 minute fatblast sessions each week can make a massive difference!
Then the nation can stop worrying about the obesity rates soaring.
The best news is fat loss ain’t rocket science.
You just gotta train the DPM way.