A Phenomenal Heart Part II

One of the biggest contributors to cardiovascular disease is obesity and its related conditions. Nearly ALL of these can be avoided by following proper exercise and nutritional guidelines. According to The Journal of Sports Scientists (2010), it is recommended that overweight individuals perform 150 minutes per week of moderate intensity physical activity to improve weight loss, however 200-300 minutes is recommended for long term weight loss.


Most clients train on average of two sessions per week or 120-minutes per week. If you happen to be overweight or want to accelerate your fat loss, you should perform an ADDITIONAL 60 minutes or perform a total of 220 minutes per week. This can be done by adding an extra session(s) with your trainer or performing strength training and cardiovascular activity on your own.


Which would you rather have?


The only way to lose weight is to burn more calories than you consume. This is ideally done by increasing your muscle mass, which will burn more fat and eating fewer calories per day (ACSM, 2009). Strength training will help you burn fat and look better! According to The Center of Disease Control and Prevention (2012), there are additional benefits:


  • Reduce high blood pressure.
  • Reduce risk for type 2 diabetes, heart attack, stroke, and several forms of cancer.
  • Reduce arthritis pain and associated disability.
  • Reduce risk for osteoporosis and falls.
  • Reduce symptoms of depression and anxiety. (CDC.gov, 2011)


If you aren’t currently involved in an exercise program, stop by PHENOMENAL FITNESS and talk to one of our trainers to help you look, feel and perform your very best!




  1. O’Donovan, G. Et al. (2010). The ABC of Physical Activity for Health: A Consensus Statement from the British Association of Sport and Exercise Sciences. Journal of Sports Sciences 28(6) 573-591. SPORTDiscus.
  2. Donnely, J. (2009). Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults. Medicine & Science in Sports & Exercise, 41(2), 459-471. Retrieved February 14, 2012, from http://journals.lww.com/acsm-msse/Fulltext/2009/02000/Appropriate_Physical_Activity_Intervention.26.aspx
  3. Healthy Weight: Physical Activity for a Healthy Weight | DNPAO | CDC. (2011, October 3). Centers for Disease Control and Prevention. Retrieved February 14, 2012, from http://www.cdc.gov/healthyweight/physical_activity/index.html