Probably you’ll be surprised when you hear that more exercise is better—not just for shedding fat and slimming down, but also, for lowering your breast cancer risk.
According to many studies, to achieve this results you are supposed to get at least 30 minutes of aerobic exercise, walking, cycling, running, swimming or something else that gets your heart rate up—at least 5 days a week. Your goal should be 150 minutes over 7 days.
One study conducted on postmenopausal women showed that this an aerobic exercise regimen doubled in time, after 1 year practicing, resulted in losing more weight and twice as much body fat, plus they dropped more inches from their waists.
The study, published in JAMA Oncology, was conducted on 384 women (50 to 74 years old), who were mostly inactive at the start of the study. Their Body Mass Indexes (BMIs) were ranged between 22 and 40.
The women were divided into two groups:
– One group followed official guidelines by working out 5 days a week, 30 minutes per session, for a total of 150 minutes;
– Another group exercised 5 days for 60 minutes at a time (300 minutes a week).
For both groups any aerobic activity was allowed, as long as it was vigorous—enough for the women, to be able to carry on a conversation.
After 1 year, the women who exercised longer (300 minutes a week) lost nearly twice as much total body fat and a total body weight (3.3% lost versus 2.5%), compared with the another group that followed the 150-minute program.
Meaning, exercising longer leads to less abdominal fat, lower BMI and slimmer waists (nearly 2.5 inches lost versus less than 2 inches). All of this was accomplished even the women continued to follow their normal diets.
Go to new 10-minute workouts and 10-minute meals. Get Fit in 10 minutes: http://www.fitin10slimandstrong.com/site?keycode=260433&utm_source=prevention.com&utm_medium=textlink&utm_campaign=TheExactAmountOfExerciseItTakesToLoseTwiceAsMuchBodyFat&utm_content=049430&utm_term=Fitness”
The study author Christine Friedenreich, PhD, from Alberta Health Services in Canada, says that doubling the loss in body fat is especially exciting because the body fat is known as a risk factor for breast cancer and other chronic diseases for this group of women. This study confirmed that 150 minutes of exercise per week is beneficial, but 300 minutes is better.
The body fat causes many other diseases of this group, which is shown in many conducted studies, such endometrial and colon cancers, metabolic syndrome, type 2 diabetes, and heart disease.
Are you ready for the challenge?
You can do
– 60 minutes 5 days a week like the women in the study
– Or aim for 40 minutes of vigorous activity every day.
– For extra motivation, try working out with a friend, adding these songs to your playlist
– Or switching up your routine with a variety of gym classes, like spin, yoga, dance, or Zumba.