I’m often told by my patients that they don’t understand why they are not losing weight when they are exercising ‘every’ day. The answer is simple: Most people have NO idea that just exercising every day isn’t going to make you lose weight. Duration of exercise isn’t either. It’s INTENSITY.
If you want to lose weight and get a great cardiovascular workout, you must get your heart rate to 70% to 85% of your Maximal Heart Rate and keep it there for 20 to 30 minutes consistently, two to three times per week. A rough way to measure this would be with the following formula:
220 minus your age. Get that number and calculate 70% to 85% of that number. This is your personal ‘magical’ number and where you want your heart to be for 20 to 30 minutes every time you work out.
Example: a 50 year-old woman:
220-50= 170 x (.85) = 144.5
In order for this patient to fully and maximally exercise, she must get her heart rate up to around 130 to 145 beats per minute and keep it there for 20 to 30 minutes. If you have any medical issues like hypertension and/or diabetes, and if you are over 40 years of age, you need to see a sports medicine doctor first before you embark on rigorous exercise to make sure your heart can handle it. Note that this is only part of the equation to being healthy. We believe that small changes breed revolutionary results. If you change your lifestyle, however small, you will see big changes and results. Remember that consistency creates habits. These habits then create changes in your life and in your health. It is time for you to change your life. It is time for you to feel energetic and youthful. It is time for you to realize that your life and health depend on your lifestyle and you are in control of that destiny!
Dr. Gonzalez is a Sports Medicine orthopedic physician who is also board certified in Family Medicine as well as neuropsychological concussion testing. He is a member of the American Academy of Anti-Aging Medicine, American Society of Bariatric Physicians, and the American College of Sports Medicine. He currently practices orthopedics and sports medicine in Livingston, New Jersey. He has LIFE*MOD offices in Jersey City and in Manhattan. Please call 1-855-710-5433 for more information, or visit us at: www.lifemod.com