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Athletic Performance Enhancement that is Legal, Ethical, and Healthy.
Planning a new fitness regimen? While working out for hours a day every day seems like a winning strategy for most celebrities, it’s not actually the most healthy exercise plan – but neither is sitting idly on the couch, admiring the dust-gathering treadmill. So what does it take to get the optimal amount of exercise?
When it comes to working out, it’s important to exercise smarter – not longer or harder – and more consistently. Dr. Pietro Tonino, an orthopedic surgeon and sports medicine specialist at Loyola University Hospital, says the ideal workout is 30-60 minutes a day to avoid the degenerative damage to tendons and muscles that can follow overexercising while still giving your body the challenge it needs to build muscle and burn fat.
To get the best fitness results, start your workout with anaerobic strength training before moving on to aerobic activities like running or cycling. By depleting some carbohydrates stores during the initial weights session, you’ll put your body in the fat-burning zone before even starting cardio. Plus, extra muscle requires extra calories to maintain – meaning you’ll burn extra calories while sitting at your desk the next day.
Of course, exercise alone isn’t the answer. The age-old answer of “eat less, exercise more” has been empirically proven true. A study by the University of Pittsburgh found that of 191 overweight or obese women who were required to lose 10 percent of their initial body weight and maintain the loss for two years, the 47 women who had the most success were those who combined a reduced caloric intake (1200-1500 calories a day) with 4-5 hours of exercise a week.