Starting an exercise program can be daunting especially when you have no clue how much you should be doing. The Amercian College of Sports Medicine and the American Heart Association updated their physical activity guidelines in 2007…the first time since 1996!
For Your Health…
ALL OF US should be exercising every week. It’s good for our health and aids us in living a long life with reduced incident of heart disease, obesity, poor bone conditioins, and joint issues.
FOR YOUR HEALTH: Choose Moderate or Vigorous Aerobic Activity
You have two choices:
- Moderate Activity for 30 minutes, five times a week
- This can be broken into 3-10 minute sessions throughout the day as long as you are raising your heart rate to a level of slightly winded.
- Vigorous Activity for 20 minutes a day, three times a week. You should only be able to talk in short, choppy sentences.
Strength Training Twice a Week
You want to train every body part so make sure you have a plan that strength trains both the upper and lower body once a week. This can be done a variety of ways. For more information on strength training you can check out my programs I offer to the right of the screen.
FOR WEIGHT LOSS: Mix Moderate and Vigorous Aerobic Activity
To successfully lose fat you have to move more than just for your health. You will need to be active five to six times per week for 60 minutes a day combining your strength and aerobic activities.
You should create an aerobic schedule that mixes the following and equals to five to six sessions each week:
- Two to three moderate intensity aerobic sessions each week lasting 40-60 minutes.
- Two to three vigorous intensity aerobic sessions each week lasting 20 minutes.
Strength Train Two or More Times a Week
Again, you want to work all body parts in your sessions. The more work you do for your muscle strength, the more likely you are to lose fat and perserve muscle through diet. I suggest the average person work towards training three times a week using circuit style training to maximize their time. By combining your strength and aerobic workout, you are able to save time and work both your muscles and your heart.
Remember, losing fat will take more effort than sustaining good health. In the end, though, we ALL have to move to have a healthy life.