Whether you want to lose weight , combat anxiety and depression , improve memory, build endurance, or strengthen bones and muscles, exercise can help. If you want to improve bone health, you'll want to do some sort of resistance training like weightlifting.
For rapid improvements in speed or strength, a high-intensity interval program might be best. To improve brain health, aerobic exercise might be most helpful. For sustained improvement, consistency is key.
People see the most benefits if they work out on a regular basis, multiple times a week, throughout their lives. But any form of activity can be good for you and count as exercise. Skip the elevator to take the stairs, walk a mile to the store instead of driving, or go help a friend move on the weekend. It's good for your body and brain. You can get big benefits without having to do a lot: running just five minutes per day could add years to your life, according to a study in the Journal of the American College of Cardiology.
To be clear, you'll probably want to exercise more than this. But it's worth knowing that even just a little exercise is far better than none. And people who ran more had even healthier hearts. Spending 30 minutes on a treadmill is enough to lift someone's mood, according to a study published in the journal of the American College of Sports Medicine.
Even participants who moved at a walking pace received the same mood-lifting benefit. This shows that no matter what pace you're going, moving has positive effect, adding to the already significant body of research showing that running and other forms of exercise can improve mood and help fight depression.
In another study, women who did three minute aerobic classes a week had significantly improved mood, decreased anxiety, and were more optimistic after 12 weeks. In one pilot study , participants got 30 minutes of aerobic exercise a day for 10 days straight, and showed significant improvement in depression symptoms by the end of the study.
Other studies have compared aerobic exercise to resistance training programs to see if one worked better for treating depression. The overall verdict from one major review of studies found that either sort of activity could be equally beneficial.
Sample training programs from several of those studies had participants engage in either strength training or aerobic exercise at least three times a week, 60 minutes each time, for 12 weeks. According to a new CDC report , only Those guidelines call for healthy adults to do a minimum of two and half hours of moderate intensity activity — or 75 minutes of vigorous intensity activity — plus at least two muscle-strengthening days a week.
To meet the CDC's bare minimum, you can put in about 30 minutes a day. Five days of moderate intensity aerobic exercise — a minute brisk walk or a casual bike ride — is enough to meet the aerobic guidelines. Then two days of resistance training, using weights or bodyweight exercises , is also important, as these activities are the most important things you can to strengthen bones and muscles.
If that sounds like a lot, you can still get things done faster. So after five weeks, you may see a loss of up to 10 pounds. Kast said when completing a bodybuilding or strength-training cycle of 10 to 12 weeks with at least three lifting days per week, it's not uncommon to see a muscle gain of five to seven pounds.
Codio said it's going to be easier for someone who already has some muscle to add to that muscle. For this person, it normally takes about two weeks for them to see results.
For someone who hasn't worked out before, it may take up to two months — and this, he noted, also varies depending on how much muscle you're trying to put on. Similarly to what she said about seeing weight-loss results in six weeks — which she named as a general timeline for her clients — Kelly said, in her opinion, you can start to see muscle changes in six weeks.
This is a bit easier to do than losing weight since most people can just focus on heavy lifting, she explained. Eating in a caloric deficit isn't important; you actually need to be eating enough carbs and protein to help repair muscles. Kast further noted that people who weight train and don't address nutrition will have a harder time achieving and sustaining results.
If you're interested in the proper macros you may need to gain muscle, check out our guide on that. The more muscle you have, the easier it is for your body to lose fat and burn calories throughout the day , Codio said.
In terms of losing fat, muscle will help with that, so if your goal is to lose weight by working out, gaining muscle to some capacity is part of the process. If you are new to resistance training generally you will see some results with an increase in muscle tone, decrease in body fat and increase in strength in as short as two to four weeks.
The three month mark is when the changes really start to show and not just in the way of weight loss. You should be feeling fitter and your overall strength should have increased.
If you have been keeping to a nutrition plan you should also see a noticeable body fat drop at this point as well as feeling better as your body would have adjusted to the nutrition plan. Three months could also be a good point to start changing up your workout plan and try something new. If the gym has been your jam start a new class like boxing or join a bootcamp to keep your workouts exciting and ignite different muscles.
By this point you are well and truly into your new health and fitness lifestyle. You should be well on the way to reaching your goals or have achieved them depending on what goal was set and see a serious change from day one.
Much like the diet-only scenario, this combination will produce an immediate loss of one to three pounds in the first week, but that will escalate considerably by week four. By following this routine, she says you can expect to see an entire percentage of body fat lost per month.
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