09 May How Much Should You Be Exercising?
We all know that we should regularly exercise to live longer and to be healthy. But how much and how often? We cand find a lot of information about exercise from the web or from pur friends but sometimes most of that information is contradictory. Should we be working out for an hour or 30 minutes a day? And what about those commercials that claim their equipment will get us in shape after only 15 minutes a day?
The truth is, how much you should be exercising depends on your goals. Are you just looking to be healthy? Do you want to lose weight? Are you trying to gain muscle? The first step is setting a goal and starting at your own pace.
To make it easier for you, here is a general guideline. Of course, these are just general rules for most adults without any medical restrictions. Before starting a fitness program, you should check with your doctor so that the program be appropriate for your physical condition.
Exercises for a healthy life
If your goal is to live a healthy life and to reduce your risk for disease, The American Heart Association suggests that adults should aim for at least 150 minutes of moderate hysical activity each week. This can also be achieved through 75 minutes of vigorous activity or a combination of moderate and vigorous activity.
150 minutes of moderate exercise calls for 30 minutes of exercise, 5 days of the week. If your workout routine is mainly vigorous exercise, you can reduce the time at 75 minutes a week. However, adults should aim to be active daily and minimize the amount of time spent sitting.
So, you probably wonder what a moderate and vigorous exercise means. Let’s break that down!
Moderate exercise. This type of activity requires a moderate amount of effort but noticeably accelerates your heart rate. Your breathing should quicken , but you shouldn’t feel completely out of breath. A good rule is that you can hold a conversation , but you shouldn’t be able to sing, for instance.
Some examples of moderate exercise:
• Walking (6 km/h+)
• Mowing the lawn
• Gardening
• Bicycling (slower than 16 km/h)
• Dancing
• Water aerobics
• Tennis (doubles)
• Hiking (low to moderate intensity)
• Yoga
• Gymnastics
• Recreational sports
Vigorous exercise. This type of activity requires a large amount of effort and causes rapid breathing and a substantial increase in your heart rate. You should break a sweat after a few minutes and you shouldn’t be able to say more than a few words without pausing for a breath. Examples of vigorous exercise:
• Jogging/ running
• Swimming
• Tennins (singles)
• Bicycling (16 km/h+)
• Jumping rope
• Hiking briskly uphill
• Competitive sports
Exercise for weight loss
If your goal is to lose weight, you should aim for about 300 minutes of exercise a week. This means an hour workout, five times a week. For best results when it comes to weight loss, you should meet with a personal trainer who can help you determine the right intensity of the training. While walking is a great form of exercise, 300 minutes of walking a week not yield the results you are looking for. Meeting with your doctor and a personal trainer will help you figure out how to put those 300 minutes a week to its best use.
No matter how much you exercise, remember that consistency is the key. Try to create a workout schedule that you can easily stick with. Whether it’s 150 or 300 minutes a week, your body and mind will thank you for it!
What helps you stick with an exercise routine while living a busy life? Tell us below!
