The older you get, the longer your workouts need to become to keep the fat of your body. It is frustrating sometimes – you work out and eat kind of responsible and the scale just keeps showing the wrong numbers. Instead of going down your weight goes up and you can see more belly fat. Research has shown that once you reach the age of 40 (on average), it takes more time to work out and to lose weight accordingly. The old rule of thumb was that a 45 minute workout should be good enough to keep the weight off.
A study published in the Journal of the American Medical Association found that middle-aged women need to get at least an hour a day of physical exercise to keep control of their weight. Now this study was looking at middle-aged women, but it is easy to make conclusions based on this study + I have seen for myself how this whole thing worked out for me. My metabolism slowed down dramatically when I was 36 or 37. I do not really remember when it started, but suddenly my weight was 15 lbs higher than before. While 15 lbs is not a lot, it was for me. I tried a few diets with no luck. I had a dog that I walked 4-5 miles every day with no change in weight to the better. I changed what I ate, no luck. Then I started working out and saw some success. The I started working out a little more and at one point the scale finally went down and not up. I found my mix of exercising (I am runner now) and felt so much better.
Now a few years later I realize that a 45 minute run is no longer enough to keep the weight safely under control. It kinda works, but I see better results when extending the run to 50-55 minutes instead. These are my personal observations and not scientifically researched, but it goes hand in hand with what the study I mentioned above has found. So, my new goal is to work out for an hour period and not to compromise anything.
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