In Post-Pandemic Workouts, You Can Exercise Too Much By Jay Croft
May 18, 2021 Gyms and fitness centers typically see a rush of new clients in January and also when the weather starts getting better in springtime. This year, after a year of pandemic-related disruptions, those two trends could combine: People wanting to get back in shape and lose the “COVID-19” just in time to look better by the pool and beach.
But experts say exercisers and instructors need to be careful, or it could lead to a spike in cases of a rare but serious even life-threatening condition called rhabdomyolysis.
Exactly how long will I have to exercise to make a difference?
What types of workouts are best?
The best way to answer the first question is to break it down by results. According to the American College of Sports Medicine (ACSM), there are four basic levels.
Level 1 â 60 minutes weekly: âSome physical activity is better than none. The greatest health risk comes from being totally sedentary. Getting up and moving is important to start reducing disease risk and claiming benefits. Some health benefits have been identified with as little as 60 minutes of activity a week. (ACSM)â
So 60 minutes a week will give you some health benefits. But itâs not enough for weight loss. If youâre only exercising about 60 minutes a week, youâll probably gain weight over time.
Illustration by Cathryn Cunningham/Journal
Researchers from California recently reported that meeting the recommended physical activity guidelines on a regular basis provides some protection and boosts the effect of vaccines against COVID-related hospitalizations, ICU admissions and death.
With the CDC relaxing some of its recommendations regarding outdoor mask wearing, perhaps you are motivated to get up, out and active.
If you are nervous about how to do so safely, here are some pointers to ease yourself into a sustainable, physically active lifestyle.
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In 2018, the American College of Sports Medicine eased the way to become active or more active without first getting a medical clearance.
What Is the 75 Hard Challenge and Is it Healthy? Emily DiNuzzo
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A little extra motivation to eat right and exercise goes a long way.
This gentle kick in the butt might come in the form of fitness tracker notifications that remind you to stand up from your desk or a healthy meal delivery service box that makes cooking easier.
Motivation may even come from sharing your journey on social media.
That s how many people discovered the 75 Hard challenge, a plan created by motivational speaker, podcaster, author, and supplement company owner Andy Frisella. It involves following seven specific 75 Hard challenge rules.