Expert: Ken Alan - 2/12/2010

Question
Hi Ken,

I am a new runner, well actually I haven't advanced to running, I am a jogger. I keep on hearing that you should be doing 30 minutes of exercise a day to have good health. Since running is such a vigorous exercise, how much exercise would you need a week? (How many days and minutes?)
Also how much exercise should you have a week to lose weight? I am jogging on a treadmill, could you tell me what speed and for how long.

Do you have any motivation tips? I find it very hard to get on the treadmill.
Thank you very much.

Answer
Hi,

I need to know a lot more information to be able to answer your questions.  In general, with moderate-intensity activities, accumulate a total of 150–300 minutes a week in bouts of 10 minutes or more (up to 60 for greater benefits) per day. With vigorous-intensity activities, complete a total of 75–150 minutes per week in 20 to 30-minute work bouts. Using a subjective assessment range of 0–10, let 5–6 represent moderate-intensity exertion and 7–8 signify vigorous-intensity effort. Can't tell you what speed because I don't know your fitness level or abilities. Can't tell you how much you need to do to lose weight because I don't know your diet or health status.  Motivation tips?  Don't know your personality so it's a guess to throw things at you to motivate you!  There are books written on the subject!
Hope this helps.