The subjects did not change their total caloric intake or alter the makeup of
their diets. Researchers discovered that 73 percent of subjects in the control
group (who didn’t exercise at all) gained weight during the study, indicating
that some exercise is absolutely essential for maintaining weight. Perhaps not
surprisingly, 75 percent of the other three groups lost weight and decreased
in size. But here’s the best news: The high-amount/vigorous-intensity subjects
lost far more weight and body fat and had the largest reductions in size
(namely, waist circumference) of the four groups. Although the issue of how
much exercise is enough won’t be resolved anytime soon, this study suggests
that the most benefits are gained from combining a high amount of exercise
with vigorous intensity.Following a Cardio Plan for Good Health .................................................
If your goal is to feel better and live longer, a little aerobic exercise goes a
remarkably long way. Research shows that the people who gain the most
from aerobic exercise are those who go from being completely slothful to
only marginally slothful — not the ones who go from being fit to super fit.
The people in the bottom 20 percent of the population, fitness-wise, are 65
percent more likely to die from heart attack, stroke, diabetes, or cancer than
the highly fit people in the top 20 percent. However, when those couch pota-
toes move up just one notch on the fitness scale, by simply adding a daily
30-minute walk, they’re only 10 percent more likely to die from these causes
than super-fit people.If you have no designs on hiking the Appalachian Trail or losing 50 pounds,
you may want to know the minimum amount of exercise that can make a dif-
ference in your health. Here are some answers.How often you need to do cardio for good health ........................
Research suggests that you can lower your risk of heart disease just by walk-
ing for 20 minutes three times a week. This typically is enough exercise to
increase your energy level and stamina, too, although not enough to cause
much in the way of fat loss. If you’re a beginner, we recommend working out
five or six days rather than three days a week (keeping the workouts short)
simply so you get in the habit of exercising.116 Part III: Getting to the Heart of the Matter