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ROTATION DIET AND PHYSICAL ACTIVITY: HOW LONG MUST YOU EXERCISE?

It is probably best to have one session each day of at least a half an hour in length. The reason I suggest that you try at least thirty minutes at a stretch is as follows.

If you move briskly and continuously for at least thirty minutes you may experience an elevation in your metabolic rate that can last several hours after you finish exercising. This "residual metabolic elevation" after a brisk walk can burn off between 50 and 100 calories more during the two to four hours after exercise than you would ordinarily burn following a period of inactivity. We have measured this effect in our laboratories, and in my own case, after an hour's jog, I tend to burn up over 10 percent more calories during the next six hours than I normally would burn if I had not been active.

There is another reason for exercising at least thirty minutes at a stretch - perhaps even forty-five or more - which is psychological in nature. It seems to take that long for your entire body to get into the rhythm of the movement. Walking, jogging, swimming, or bicycling in a safe place or indoors on a stationary bicycle begins to have meditational or hypnagogic effects after thirty or so minutes. When you enter into steady rhythmic movement, many physiological functions become coordinated in a steady state: breathing, heart rate, the movement of your arms and legs - in fact, the movement of almost all the major muscles of your entire body that are involved in maintaining your posture as you go through the various stages of each step. The refreshing, relaxing, "other-consciousness" effect is so great that yoga masters have, in fact, stated that meditation in motion (as in walking or jogging) is superior to meditation at rest. The so-called "runner's high," when it is experienced, seems to require at least forty-five minutes of continuous movement. Having tested many forms of meditation and many relaxation techniques, I can say that for me nothing can equal the refreshing, relaxing effects of an hour's gentle jog in the woods near my home.

But, once again, you have to decide what works best for you. As I indicated earlier, many persons who seem to be especially resistant to losing weight find that walking around mealtimes for fifteen-minute periods, three or four times each day, with two of these fifteen-minute walks right after meals, facilitates weight loss more than any other approach to activity.

If you have especially difficult problems in losing weight, you might try walking at mealtimes until you lose your weight. Then, get out there and work up to forty-five minutes of continuous activity of the kind I have just described. The ultimate psychological benefits of prolonged activity in one single period may then begin to outweigh all other considerations for you, as they do for me. And there is no question that single long periods of exercise work perfectly for long-term weight management.

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