You don't have time to work out-here's how you fix it

There is an unspoken and spoken narrative ongoing in the fitness and exercise world about how you need to be working out for 1 hour + at a time to see results-and I just don't know how or why that started? This week we wanted to debunk this thought process with research. We started thinking about this because we hear weekly/monthly even daily sometimes from people that "I just don't have time to exercise" "I know I would benefit but I don't have time for a membership at The Studio" etc. Let me be clear I am NOT trying to make anyone feel shameful about thinking this way or even saying this phrase. I understand why you feel that way because of what you're seeing on social media and hearing from others about the time commitment exercising requires. Let me share with you the truth and why you DO have time to exercise effectively.

The ACSM recommends 150 minutes per week of moderate level aerobic exercise. This does NOT mean 150 minutes per week of running, dancing, biking-what you might think of when it comes to aerobic exercise. What it DOES mean is 150 minutes in total of your heart rate being between 64 and 76% of your heart rate max. How do you calculate this?

My Garmin watch tracks this for me automatically in "intensity minutes" which is so nice BUT if you aren't using a smart watch or fitness tracker you can simply do the following:

First, take 220 and subtract your age to find your estimated MaxHR (example 220 - 26 y.o. = 194)

Then take that number and multiple it by 64% and then 76%!

example:

194 x .64% = 124

194 x.76% = 147

Lastly, monitor your heart rate during exercise with a heart rate monitor or fitness tracker and see how many minutes during exercise you're staying at that heart rate zone between 124 and 147 in our example.

You can achieve that heart rate level through non "cardio" activities such as barre, yoga, and strength training. You can also achieve this at WHATEVER amounts you would like to. Such as 5 minutes at a time throughout the week. Harvard, UCLA health, and research from the National Institutes of Health state that shorter duration of aerobic activity can be extremely beneficial and productive (potentially more beneficial than longer duration exercise) on your health, longevity, and overall well-being.

You can also achieve the same benefits from 150 minutes of moderate level activity by upping your heart rate even more and performing 75 minutes of vigorous level activity. This is considered 60-89% of your heart rate max.

What do these options look like in a busy week? For moderate level activity this is 30 minutes 5 times a week. Yet could be split up into 10 minutes 3 times throughout the day or however you wanted to accomplish this. If you're taking Studio classes this would look different for each person in how their heart rate responds however on average three 50 minutes barre classes or five 30 minute barre classes.

This also doesn't have to be in class form-standing up a couple of times throughout the day and doing some jumping jacks, or squats, you name it! Just move-you are not less than because you can't be in the gym for 2+ hours every week.

Knowing this information do you feel like you can set aside 150 minutes per week, 2 and a half hours to incorporate activity into your life. The choice is to do this now and improve how future you experiences the world.