Exercise Fitness So how much exercise does one really need? As a general rule of thumb, some exercise is better than no exercise and more is always better. What kind of exercise do you need? Is walking enough, or do you need to jog? Is strength training necessary? No matter what you choose to do to improve your physical fitness, you should always start off in moderation and work your way up to longer harder training sessions as your fitness improves. Choose Moderate or Vigorous Aerobic (Endurance) Exercise All healthy adults need endurance exercise, which noticeably accelerates their heart rate for at least 10 minutes at a time. They can get it either with moderate or vigorous exercise -- you can enjoy a brisk walk, jog, dance, bike, or swim. You can also mix it up and enjoy moderate some days and vigorous other days, if you wish. Moderate Aerobic Exercise for 30 Minutes a Day, 5 Days a Week How Long: A minimum of 30 minutes a day. The 30 minutes can be broken up into 10 minute increments. How Often: At least 5 days a week. What Does Moderate Feel Like? A moderate level of activity noticeably increases your heart rate and breathing rate. You may sweat, but you are still able to carry on a conversation. Kinds of Exercise: Brisk walking, easy jogging, treadmilling, elliptical trainer, bike riding, swimming, dancing. What Doesn't Count: An easy walk of under 10 minutes doesn't count as aerobic activity. You can build moderate activity into your lifestyle by walking briskly for at least 10 minutes to the bus, etc. But just adding steps on your pedometer doesn't count.
Vigorous Aerobic Activity for 20 Minutes on 3 Days Each Week How Long: 20 minutes. How Often: At least 3 days a week. What Does Vigorous Aerobic Exercise Feel Like? You are breathing rapidly and only able to speak in short phrases. Your heart rate is substantially increased and you are likely to be sweating. Kinds of Vigorous Aerobic Exercise: Running, cycling, or swimming at an intense level.
Add Strength Training Two Days a Week Moderate or vigorous aerobic activity is needed, but you also need strength training exercise two days a week. How Many: Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise. How Often:: Two days each week. What Are Strength Training Exercises? Strength training exercises have you lift, push or pull to increase muscle strength and endurance. These include lifts with dumbbells and barbells. You may also use resistance bands or gym equipment.
Is More Better? Yes and no. If you workout for longer periods of time and with more rigorous routines, you will further improve your fitness and reduce your risk of chronic disease and weight gain, but don’t over do it.
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