Alternative Health Blog

Here’s the thing you need to know about exercise. While the old adage “the best exercise is the exercise you do regularly” still holds true, the 21st stamp on getting enough physical activity is all about intensity.

The federal government’s guidelines suggest you get 30 minutes of “moderate intensity” exercise most days of the week. Cutting edge trainers suggest two high-intensity workouts each week—in as little as 15 to 20 minutes per session—can help you boost your heart health and lose weight.

Moderate intensity can be a bit hard to define.  Until now. San Diego State exercise scientist Simon J. Marshall conducted a studying showing the 100 steps per minute or 3,000 in a half-hour session is a good representation of moderate intensity. As it turns out, Marshall discovered that 100-step-per-minute pace is the same number of beats per minute in the classic disco hit, “Stayin’ Alive,” by the Bee Gees and featured in the movie “Saturday Night Fever.”

Who knew?

Marshall says the easiest way to make sure you are hitting 3,000 steps per half-hour is to use a pedometer that automatically record each step. His study, published in the American Journal of Preventive Medicine, adds clarity to the somewhat murky yet important concept of exercise intensity.

Some exercisers who keep a regular habit of physical activity wonder why they still can’t drop the extra pounds or feel any palpable boost in energy. A growing number of trainers will say the way break that biological deadlock is adding some high-intensity bursts to your workouts twice a week.

Here is how to add those bursts even if you need to finish the workout in 20 minutes or less—or another way to look at it is that you have fewer excuses not to add some physical rigor to your week. Warm up for at least three minutes, breaking a sweat. Then go hard for 30 seconds, followed by 60 seconds of recovery pace. Do this cycle eight times, then finish with cooldown of at least three minutes.

The high-intensity pace is 80 to 90 percent of your maximum output, whether you are power walking, running, riding the exercise bike, swimming, you name it. The recovery pace is about 50 percent of your maximum or significantly slower than your high-intensity rate.

Follow this burst workout twice a week for best results, including satisfying changes in your body shape and weight over just weeks rather than months.

Bob Condor blogs for Alternative Health Journal every Monday, Tuesday, Thursday, Friday and Saturday.