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#3 When and how long should I train for?
This month we look at the question – When and how long should I train for?
When should I exercise?
There is a simple answer to this question…first thing in the morning…if you can!
Exercising in the morning is the most effective as it kick starts your metabolism for the day. A higher metabolism means you will burn fat throughout day…even if you are just staring at a computer screen. Exercise also releases positive endorphins, which means you will start the day feeling a million bucks.
Exercising in the morning, before you start anything else you have to do, also means that you are less likely to find excuses as to why you shouldn’t train (such as working back late etc).
Of course, getting up at 6am to train isn’t for everyone. Some of you may have to drop the kids at school, and I’m sure most of you would rather be curled up under the sheets, especially with winter approaching, than pounding the pavement. I call this the “Why get out of bed before the sun does?” phenomenon. So if you are one of these people just remember exercising at any time is better than not at all.
If, like most Australians, your main meal is at night, you may want to consider going for a walk around the block after the meal. This aids in digestion and helps reduce the chances that the meal will be stored as fat.
If you are going to exercise at night, ensure you leave at least 1-2 hours before going to bed. Exercise releases adrenalin and endorphins, both of which can make it difficult to achieve a deep sleep, and recovery is an important part of any exercise program.
How long should I exercise for?
The generally accepted principle is that 20 minutes is the minimum amount of time for exercise to provide enough stimulation to the heart to achieve results.
The maximum time frame depends on what you are training for. If you are training for a marathon your training sessions will obviously need to be longer than those exercising for good health. But a good rule of thumb is between 45 – 60 minutes.
At around 45 - 60 minutes the body starts to enter a catabolic state. Without getting too technical, this means that as a survival instinct the body attempts to store fuel (carbohydrates and fat) by starting to break down muscle instead. The longer you train over 60 minutes the more this survival instinct kicks in.
This break down of muscle is the reason why it feels like you are “hitting the wall”… as muscle is an inefficient fuel source. It the reason why most sports, and aerobics classes for that matter, go for about this length of time.
It is also the reason why most marathon runners look like they could really do with a pack of biscuits… basically they have overdone it too many times.
So keep your training sessions under an hour. If you still have energy left after an hour of training…you are not training hard enough!! Lift the intensity!!
Til next month,
Chris
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