Does It Matter How Often You Work Out?

Can’t drag yourself to the gym today? Don’t sweat it—just log extra time tomorrow. When it comes to a few major exercise health benefits, it doesn’t matter how frequently you work out, as long as you get at least a total of 150 minutes of physical activity each week, according to new research published in the journal Applied Physiology, Nutrition, and Metabolism.

The researchers analyzed a nationally representative sample of 2,324 active Canadian adults who participated in the Canadian Health Measures Survey. Everyone in the study did at least 150 minutes of moderately intense to vigorous activity per week, but some people broke it up into five to seven weekly sessions, while others worked out one to four times a week. Both groups’ risk of health conditions like metabolic syndrome, obesity, high blood pressure, high blood fats and cholesterol, and high blood sugar was about the same. That said, the people who exercised for the most cumulative minutes per week were the healthiest.

That’s because the total amount, type, and intensity of activity all have a much greater affect on your body than frequency, says study author Ian Janssen, PhD, associate professor at the School of Kinesiology and Health Studies at Queen’s University in Canada.

So does this mean you can just work out for two and a half hours and then call it a day for the rest of the week? Not quite. The researchers didn’t look at the one-day-a-week option specifically (just one-to-four days, and five-to-seven), so it’s a stretch to say that you can work out just once and see the same health benefits as hitting the gym daily.

Also, while fewer, longer gym sessions might lower your cardiovascular risk factors, they won’t necessarily help you meet your fitness goals, like training for a big race or losing weight—and could even lead to joint irritation and muscle soreness, according to the U.S. Department of Health and Human Services Physical Activity Guidelines Advisory Committee Report.

The bottom line: If you can’t squeeze in regular workouts, it’s OK to do two or three longer workouts each week—but exercising more frequently for shorter periods is still the ideal.

photo: iStockphoto/Thinkstock

More from WH:
Do You Work Out Enough?
Your Body On Exercise
Strength-Training Vs. Cardio: Which Is Better?

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Easy Ways to Move More At Work

Bet your HR department didn’t warn you about this occupational hazard: More than 40 percent of people say they’ve gained weight at their current job, according to a recent Harris Interactive survey commissioned by CareerBuilder. Even scarier: Out of the respondents who said they’ve added lbs, 59 percent gained more than 10 pounds, and 30 percent gained more than 20 pounds.

“There’s a major decline in physical activity from 18 to 19 years old,” says Bradley Cardinal, PhD, a professor of social psychology of physical activity at the University of Oregon, who says there can be another when you enter the workplace—particularly if you have a job that requires you to sit at a desk all day long. Plus, as you move up the ranks, you typically run around doing errands for the company less frequently, says Cardinal—so you’ll likely spend more time parked at your desk as you climb the corporate ladder.

The good news: Making little changes throughout your workday can impact the number on the scale—and more importantly, your overall health—in a big way. Cardinal’s previous research shows that short bouts of activity—as brief as two minutes each—may impact your health just as much as hitting the gym for 30 minutes a day (so long as these bouts add up to 150 minutes a week, or 30 minutes a day, five days a week).

What’s more, even people who work out can benefit from increasing their activity all day long, says Cardinal, since it can help prevent some of the scary side effects associated with sitting most of the day, like obesity, heart disease, and diabetes.

Ready to get moving? The easy workday swaps below are a good place to start. Each of them will help you burn more calories, reduce your bad cholesterol, increase your good cholesterol, improve cognitive functioning, and decrease your level of C-reactive proteins (which signal inflammation), says Cardinal.

 

To recap:

-Park in a spot farther away from your office (but still a safe distance) to walk a little more before and after work.

-Take hourly activity breaks (each one should be at least two minutes long) to do squats, pace, do desk push-ups—whatever. Other options that accomplish the same thing: Try a walking or standing workstation or sit on an exercise ball rather than your regular desk chair.

-When you need to discuss something with a coworker, walk over to her desk and stand while you talk to her.

-Instead of making a drive-thru run on your lunch break, walk to a nearby restaurant to pick something up. Do you bring your lunch? Take a few minutes to walk outside mid-day.

-Make it a rule to automatically take the stairs any time you’re going less than four floors.

-If you can, take public transit. You’ll have to walk to and from the stop, even if you drive to the station. Plus, you can stand during the ride.

-When you have to meet with colleagues or industry contacts, suggest having a walking meeting or—if the person loves working out—going for a run or doing a fitness class together.

photo: iStockPhoto/Thinkstock

More from Women’s Health:
Your Body’s Biggest Enemy
The Risks of a Sedentary Lifestyle: Stand Up for Your Health
Make a Change: Try a Standing Desk

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Do You Work Out Enough?

Sure, you belong to a gym. But do you use it enough? If you’re like most women, the answer is no: Fewer than 20 percent of American women meet the government’s exercise recommendations, according to data from the 2011 Behavioral Risk Factor Surveillance System survey that was just released by the Centers For Disease Control.

Surveyors asked 453,721 participants from a nationally-representative sample about the frequency, intensity, and duration of the aerobic and muscle-strengthening activities they’d spent the most time doing in the past week or month. The results: A measly 17.9 percent of women met the U.S. Department of Health and Human Service’s physical activity guidelines, which call for two strength-training sessions per week, plus 75 to 150 minutes of high- to moderate-intensity aerobic activity. The men did better—but not by much: About 23 percent of them moved enough.

The thing is, it’s not tough to meet the government’s exercise guidelines—especially because you can (and should) break them up throughout the week into sessions that can be as short as 10 minutes each. And it’s time well spent: Physical activity has been linked to benefits you can’t put a price tag on—like a longer life and lower risk of weight gain and disease, according to the U.S. Department of Health and Human Service’s 2008 Physical Activity Guidelines.

Convinced to move more? Good. Now get your sweat on with these workouts:

AEROBIC WORKOUTS
Perform any of these high-intensity routines for at least 25 minutes three times a week to meet the government’s guidelines.

The Best Cycling Workout

4 Fast-Paced Cardio Workouts

Running for Beginners

MUSCLE-STRENGTHENING WORKOUTS
Perform any of these workouts at least twice each week to meet the government’s guidelines.

Equipment-Free Body-Weight Workout

Total Body Fat-Burning Workout

Two-in-One Dumbbell Workout

photo: Top Photo Group/Thinkstock

More from WH:
Music to Keep You Motivated
Your Body On Exercise
Strength-Training Vs. Cardio: Which Is Better?

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How to Work Out When You Totally Don’t Want To

As awesome as a great workout can feel, it’s hard to magic up the motivation to make it happen some days. But new research suggests you should power through, even if you’re not 100 percent feeling it.

Even “forced” exercise can help protect against anxiety and stress, according to a study from the University of Colorado at Boulder. So essentially, dragging yourself to the gym is just as beneficial to your Zen levels as going voluntarily. “Sometimes, you just have to bite the bullet and push yourself to work out, even if you’re feeling less than inspired,” says Wendy Larkin, master trainer at Crunch San Francisco.  “I have to force myself to go on a run every Sunday, but after I do, I feel better, my mood is better and I sleep better.”

Need a little help getting off the couch? These tactics can keep you strong the next time you get the urge to bail.

Schedule sessions with a trainer
If this seems like a duh, that’s because it is. Think about it: You commit a) weeks in advance to b) actual appointments where c) someone will be expecting you, so you basically have to show. Plus, you’ll still get charged if you back out. “Go in on a regular sessions with a few friends, and make it a regular thing,” suggests Larkin. “You’ll get the same workout, but you can divvy up the cost.” That, and sweating it out with your crew sounds way better than going at it solo.

Start a work-buddy system
Larkin says she sees it all the time: People plan to get their sweat on after work, but then talk themselves out of it by 5 p.m. With crazy deadlines, last-minute meetings and the like, your workplace is booby-trapped with gym-bailing temptations—so you need allies to stay strong. “Find a few people in the office with similar fitness goals, and make a pact to keep tabs on each other,” says Larkin . Tell them to make sure you leave at X time so you make your workout—and vice-versa. Then follow up to keep each other accountable.

Splurge on foxy workout gear
Like a good LBD on a night out, gym gear that plays up your assets can give your mojo a serious boost and make you want to put it to good use. “When you look and feel good, you have a little more pep in your step, and the reasons you didn’t feel like going to the gym earlier will fade,” says Larkin. Plus, paying top dollar for super flattering workout clothes definitely makes you want to get your money’s worth.

Establish a gym family
Introduce yourself to your fitness instructor before class, and take a few minutes to chat it up with people you recognize as regulars. As people get to know you, they’ll be more likely to learn your capabilities, push you if they see you slacking off, and call you out when you skip a week, Larkin says. You’ll also feel more compelled to show up at the gym if you know you’ll be expected.

Leave important things in your gym locker
If you accidentally-on-purpose forget to bring your hairdryer and make-up bag home after a gym sesh, you’ll be forced to go back the next day to get ready. “Half the challenge is getting in the door, so the more reasons you give yourself to stop by, the better,” Larkin says.

Get a vacation on the books ASAP
Beach season is so close, you can practically smell the sunscreen already. “Most people rev up their workout routines right before taking a big trip, so wherever you’re going this summer, get your reservations nailed down as soon as you can,” says Larkin. Not only will thinking of your trip give you that extra push you need to get through a tough workout, but it also gives you a deadline you can’t cheat. Nothing is more motivating than having to be in a bikini in, oh, 35 days.

photo: iStockphoto/Thinkstock

More From Women’s Health:
Gymspiration Techniques That WORK
Workout Motivation: You’re Too Legit to Quit
Workout Motivation: No More Excuses!

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Does the Jumpstart to Skinny Diet Work?

If you’ve got three weeks, you have enough time to get your body in show-off shape—at least as far as Biggest Loser trainer Bob Harper is concerned. Earlier this week, Harper’s new book,  Jumpstart to Skinny, hit shelves—and it promises amazingly fast results. We’re talking 20 pounds in 21 days type results.

Of course, you have to follow some pretty stringent rules to drop so much weight so quickly. All of your meals must be 40 percent carbohydrates, 40 percent protein, and 20 percent fat—and you can only take in 800 calories a day. What’s more, complex carbohydrates are only allowed at breakfast, and you also have to do 15-20 minutes of the “jumpstart” exercises listed in the book five days a week, in addition 45 minutes of daily cardio.

The good news is that Harper allows for unlimited vegetables, and they don’t count toward the daily calorie allotment. When Harper appeared on the TODAY Show on Monday morning to promote his book, he emphasized that this is a short-term strategy only meant for when you need to drop pounds fast.

So will Harper’s plan get you slim in time for summer? And is it even safe?

“Eating 800 calories per day for three weeks isn’t going to ‘hurt’ you,” says Mike Roussell, PhD, founder of Naked Nutrition and head of nutritional services at Peak Performance gym in New York City. “You won’t develop any vitamin or mineral deficiencies in that time.” Caroline Apovian, MD, Director of Nutrition and Weight Management Clinic at Boston Medical Center and author of The Overnight Diet agrees.

But while this plan is safe, it may not be as effective as possible. The calorie deficit tells your body to lose weight, but having such a high percentage of your calories come from carbs causes you to produce insulin, which makes your body hold onto fat. “It is like driving with your foot on the gas and the brake at the same time,” says Roussell, who recommends limiting carbs to 20 percent of your calories. Some of the remaining 20 percent that Harper suggested should go to carbyohydrates would actually be better spent on protein and fat, says Roussell.

Yes, fat. A woman following Harper’s recommendations would be eating just 17 grams of fat per day. To put that in perspective, one egg alone has six grams of fat. Research conducted by the Women’s Health Initiative indicates that it’s incredibly difficult to stick with such low-fat diets. “You’ve got to be more liberal with fat to make a diet doable without being hungry,” says Apovian.

In his book, Harper says that his 40/40/20 plan helps prevent the cycle of weight loss and gain—but experts disagree. “There’s nothing in the literature to support this,” says Apovia. Any time you cut back on calories so drastically, you make yourself more prone to yo-yo dieting, says Roussell. “Despite eating lots of vegetables on this plan, you’ll still be hungry,” he says. As a result, you’ll likely head straight for high-fat foods once you get off of Harper’s diet—and regain any weight you lose.

Jumpstart to Skinny may not be perfect, but it does have some useful takeaways:

Veg out
You might not want to OD on vegetables (they still contain calories after all), but Roussell recommends consuming veggies at every meal—preferably green ones. “You’re not going to get fat eating broccoli or apples,” he says, “but you might fill yourself up on that broccoli.”

Power up with protein
Making sure that 40 percent of your calories come from protein will help keep your body fueled and set you up to lose weight. A high-protein diet, plus exercise, helps build body mass—which is the best way to boost metabolism, says Apovian.

Change your carbs
Swap refined carbohydrates for whole grains, fruits, and vegetables, says Apovian. They have more nutrients and fewer calories—win-win!

Don’t forget fitness
Harper’s plan has dieters engaging in daily exercise throughout the entire three-week period—a smart move considering that focusing on diet and exercise simultaneously yields greater weight loss results than adding fitness to a preestablished diet routine, according to recent research from Stanford University School of Medicine.

photo: iStockphoto/Thinkstock

More From Women’s Health:
Protein-Packed Recipes for Weight Loss
Weight Loss Success Stories
13 Ways to Stay Motivated to Slim Down

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Gymspiration Techniques That WORK

Sometimes it’s all you can do to drag yourself to the gym—let alone give your workout your all. That’s where your mind and imagination come in—at least for Mindy Kaling.

The hilarious actress shared her gymspiration strategy with website Refinery29 recently: “My go-to is someone murdered my gorgeous, perfect, sweetheart husband, who looks like Michael Fassbender, and I then have to get in shape to murder him/her with my bear [sic] hands. Sometimes the murderer is hot too, and I have to sleep with them before I kill them. Like Tom Hardy or something. Use it!” Hey, whatever works, right?

With that in mind, Women’s Health asked its Twitter followers to share the off-the-wall tips that keep them inspired to perspire.

Women’s Health asked…

Followers answered:

 

photo: Brand X Pictures/Thinkstock

More from WH:
The Best Exercises for Women
Make an Exercise Comeback!
Workout Motivation: No More Excuses

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Do You Want to Be a Mom and Work Full Time?

Everyone’s buzzing about the new career advice book Lean In from Facebook COO Sheryl Sandberg (check out this peak inside the book). While some people have more positive things to say than others, one thing’s for sure: A growing number of women want to have both a career and kids. According to a recent Pew Research Center survey, close to one-third of mothers with children under 18 said they would prefer to work full time. In 2007, only 21 percent of mothers said the same.

Researchers asked 2,511 mothers and fathers about the challenges they face trying to balance a job and parenting. They also analyzed the American Time Use Survey, which asked more than 124,000 mothers and fathers how they split their time between work and home—and well they felt they managed it.

Why the uptick? Researchers say they think it might be due to economic necessity. “The women that said they didn’t have enough money to make ends meet were the ones who said they wanted to work full time,” says Kim Parker, MA, a study co-author and associate director at the Pew Research Center. But when it came to juggling work and family life, 56 percent of working mothers said it’s difficult to balance the two–while only 50 percent of dads said they have trouble dealing with it.

There’s no doubt about it: Raising a family can be hectic, and working 40 hours a week (sometimes more) just adds to the stress. See how real working moms (and fellow Women’s Health followers) make it work:

Women’s Health asked…

Followers answered:

 

 

 

 

 

 

 

 

 

 

TELL US: What are your secrets for staying on top of things at work and at home? Share them in the comments!

photo: Ron Chapple Studios/Thinkstock

More from Women’s Health:
Get Your Dream Job
Climb the Career Ladder: Easy Ways to Boost Your Career
5 Books That Will Change Your Career

15 Min Belly, Butt & Thigh Workout
What’s the 15-Minute Fat Loss Secret? Find out here!

 

 

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Work Out for Free This St. Paddy’s Day

Here’s some news that will make you want to do a jig: MySportsClubs locations in New York City, Boston, Washington, D.C., and Philadelphia are offering free St. Patrick’s Day-themed classes this Sunday, March 17. From 9 a.m. to 11 a.m., select gyms in each city will hold a series of 30-minute “ShamRock Your Body” classes set to Celtic music. The routines, which are based off of the chain’s CrossFit-inspired UFX classes, will also incorporate movements that are reminiscent of Irish dance steps.

“It’s a really great way to get in a high-intensity workout before you go out and indulge,” says Geri-Nikole Love, a master trainer who helped develop the UXF classes for New York Sports Club. ” With the tools that we use like kettlebells, the TRX suspension system, and Dueling Ropes, you’re constantly using your core and glutes. It’s a total body workout, but it’s also good core training.”

The participating gyms will also be giving away assorted St. Patrick’s Day-themed prizes.

Check out the full list of locations offering “ShamRock Your Body” classes:

New York Sports Club
7th & 10th (Sheridan Square)
23rd & 8th
23rd & Park
41st & 3rd
73rd & Central Park West
76th & 1st
80th & Broadway
86th & Lexington
125th Street – Harlem USA
Astoria
Cobble Hill
Forest Hills
Garnerville
Marlboro
Mercer Street
New Rochelle
Varick Street
White Plains City Center

Boston Sports Club
Wellington
Wellesley

Washington Sports Club
Fairfax
Silver Spring
South Bethesda

Philadelphia Sports Club
Rodin Place

photo: iStockphoto/Thinkstock

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Work From Home—Without Pissing Off Your Boss

It was the memo heard (or, OK, read) ‘round the world. Last month, Yahoo! employees received an email from Human Resources explaining that, starting in June, they’ll no longer be allowed to telecommute. “To become the absolute best place to work,” read the memo, “communication and collaboration will be important, so we need to be working side-by-side. That is why it is critical that we are all present in our offices.”

The arguments for and against Yahoo! CEO Marissa Mayer’s telecommuting ban began immediately. Some studies show that working from home improves productivity, job satisfaction, and work-life balance; detractors contend that it decreases innovation, and gives people an opportunity to slack off. Regardless, here’s the deal: Some people—whether because their companies ask them to or because of personal reasons—just have to work from home either regularly or semi-regularly. If you’re one of them, read on for how to keep up communication, collaboration, and creativity from the desk at your house:

Establish a game plan
Propose a communication strategy to your boss, one that covers when and how often you’ll be sending updates and checking in, suggests Kelly Sakai-O’Neill, Senior Manager of Applied Research for the Families and Work Institute. And try to take your boss’s perspective when you craft it; anticipate any of the fears she might have about getting the information she needs. One possible approach to take: Schedule office hours (throwback to college!). Remember when once or twice a week any student could stop by a professor’s office for a quick review? Do the same thing with your boss, suggests Kimberly Elsbach, PhD, a professor at the University of California, Davis’s Graduate School of Management, whose own research shows that telecommuting makes it harder to get a strong manager evaluation. That way you don’t have to email or call every time you have a question—you can discuss a laundry list on the phone all at once, much like you would if you just physically popped into her office.

Be ultra-available
When you’re telecommuting, you have to deliver strong every single time, and you have to be hyper-organized in your team communication. “Show them that it’s easy to work with you even though you’re remote,” Elsbach says. One way to do that: Make sure that you’re as accessible as you would be if you were in the next cube over. “Replying to emails immediately, doing regular updates on what you’re working on, answering the phone on first ring—those seem like silly things, but they actually send a signal that says, ‘I’m here, I’m available, I’m just as accessible as if I were sitting in my office,’” Elsbach says. For that reason, it’s best if you can work the same hours as the people onsite, if not more. If you have to break it up a bit, just make sure your manager and coworkers know your schedule, Sakai-O’Neill says. Another way to up your availability even more: It’s old school, but ask your company to pay for the price of a landline in your home office. That way you never have to worry about dropped calls or bad reception. Set it up with a Google voice number that rings through to your cell phone after three unanswered rings for the moments when you’re out walking the dog.

Embrace technology
“People have what we call face time bias—they unconsciously attribute more positive traits to people whom they see a lot at work,” says Elsbach. But thanks to technology, you don’t need to be in the same room to speak face-to-face. Sakai-O’Neill is a big fan of Google+ Hangouts—video conferencing with up to nine people, which allow you to read people’s facial expressions and feel a bit more like you’re communicating normally. There’s also Skype, and even Gchat and instant messaging. “A lot of these things are free or low cost and make it possible to bring people together in different locations in a way that maybe wasn’t possible 10 years ago,” Sakai-O’Neill says. These tech tools aren’t quite the same as in-person meetings—it’s not as easy to read body language from a screen, Elsbach points out—but you and your team can test them out and decide if they’re worth using.

Use creative creativity boosters
Can’t brainstorm with a group on the regular? A bummer, yes, but telecommuters can actually refuel their inspiration levels in a way most office workers can’t. See: break time. If you’re working from home, it doesn’t have to be lunch hour for you to head outside. “One thing we find is that people think most creatively when they’re in a natural environment,” Elsbach says. You can also stop and fold the laundry, take a shower, or spend 10 minutes running on the treadmill. “Doing something that keeps the mind active but isn’t taxing—those are the situations in which people have those a-ha moments,” Elsbach explains. If you need to channel energy from other humans, spend some time at a coffee shop with free wi-fi. Another fun way to get the ideas coming: Surround yourself with the color blue; it also promotes creativity, according to research out of the University of British Columbia. (Hello, excuse to hit up West Elm!)

photo: Lucky Business/Shutterstock

More from Women’s Health:
Work Less, Play More
Stay Focused: How to Get More Work Done in the Office
How to Stand Out at Work

To find out how to suppress your hunger hormone, buy The Belly Fat Fix now!

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