How Much Do You Exercise?
Of course by now we are all fully aware that we need to get regular exercise to lose or maintain our weight and improve our overall health. But, how much do you exercise? Do you really get as much activity as you should?
The truth is many people simply do not know how much exercise is really needed for optimal health. On top of not knowing how much exercise is enough, people are often unsure of what type of exercise to do. There are some general guidelines set up by many physicians and fitness professionals that can help you get a better handle on what types of activity you should be doing, and how often. These guidelines are only intended for healthy individuals between the ages of eighteen and sixty-five. People who are over the age of sixty-five, and those who may have certain medical conditions should seek the advice of a professional prior to beginning any exercise program.
You should always choose moderate to vigorous aerobic forms of exercise. You should make sure your heart rate is elevated for at least ten minutes at a stretch. Activities that fall into this category include: brisk walking, jogging, biking, swimming, and dancing. You can mix and match activities or alternate on different days so that you avoid boredom. You should carry out these activities about five times per week, for about thirty minutes each session. If you do not feel as though you can devote thirty minutes all at once, try breaking the activities up into ten minute intervals, three times per day.
Moderate activity should cause you to build up a sweat and raise your heart rate, however you should still be able to carry on a conversation. If you are walking at a slow pace, or working out at a pace where you are not breaking a sweat, you are not working hard enough. Vigorous exercise should cause your breathing to increase to a rapid pace, and you should only be able to speak in small amounts. Your heart rate should be elevated and you should be sweating quite a bit.
In addition to moderate to vigorous aerobic exercise, many fitness professionals agree most people also benefit from a bit of strength training. Now, strength training does not mean that you have to go pump iron for hours at the gym. You can do simple lifts with basic dumbbells or use resistance bands. You should undertake these activities every other day, to allow for a period of rest in between each session. Lift three to five pounds of weight, for about ten minutes at a time. If you do not feel as though you can do this right away, start with a level you are comfortable with and build from there. Remember, the most important thing is that you get moving, stay moving, and stick with it. The results will be well worth the extra bit of effort.
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