How Much Exercise Do You Actually Do?
It is no surprise that in order to get fit and lose weight you need to get regular physical activity. While just about everyone knows this, most people do not get as much exercise as they should. So, how much do you exercise? Is it enough?
Most people have no idea how much exercise they really need to maintain a healthy weight and get the most benefit. Add the fact that most people often have no idea what type of exercises they should be doing and you have a recipe for a lackadaisical workout program. All is not lost however, there are some basic principles set forth by physicians and fitness professionals that can help you better understand how much exercise you should be doing, and just how frequently you should be doing it. Please be advised that these principles are designed for people who are considered to be in good health and between the ages of eighteen and sixty-five. Anyone over the age of sixty-five, and those with certain medical conditions should always consult a doctor prior to starting any new exercise program.
The first thing you should know is that you should choose moderate to intense activity that combines aerobic and cardiovascular workouts. Your heart rate should be elevated for at least ten minutes per session. Exercises that cover these guidelines include: a fast paced walk, biking, swimming, dancing, and jogging. Feel free to mix different types of activities or alternate your program on different days to keep boredom at bay. Try to perform at least one type of activity five times per week, for thirty minutes at a time. If you do not have the stamina to carry out the full thirty minutes, try breaking up your activity into three, ten minute sessions each day.
Moderate levels of activity should allow you to carry on a conversation, but you still should be building up a sweat, and raising your heart rate. If you are not building up a head of steam, you are not working hard enough. Intense levels should make it hard for you to carry on a conversation, should raise your heart rate, and should cause you to sweat a great deal.
On top of aerobic and cardio activity, most people can benefit from some basic strength training as well. This does not have to be an intense body building workout; it can just be simple lifts with light weights or resistance bands. Strength training should be done every other day so that muscles have a period of rest and a chance to heal.
No matter what type of exercises you choose, the most important thing to remember is that you need to elevate your breathing and heart rate, build up a good sweat, get moving, and consistently stick to your plan.
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