It can often be hard to know how much to exercise to do. Some people cannot bring themselves to exercise enough, finding it extremely difficult to find the motivation to begin, while some others sometimes even do too much and are completely addicted to working out at every possible moment. The truth is that neither extreme is healthy or encouraged.
For most people who are healthy, it is recommended to do a minimum of 2 hours and 20 minutes of some moderate aerobic activities a week. If you are short on time and would like to feel your workout more, 75 minutes of vigorous aerobic activity, or combining both is suggested. These recommendations suggest that the exercise be spread out over the week and not done at all once.
A good example of well spread out workout schedule would be 50 minutes on Monday, Wednesday and Saturday, since you need to give yourself time to rest in between your workouts. Or if 50 minutes is too much for you at one time, then you could do 40 minutes Monday, Wednesday, Friday and Sunday.
When it comes to strength training, it is suggested to do it at least twice a week, and to do exercises for all major muscle groups. One set of every exercise should be done by using weight or a high enough resistance level to tire muscles after approximately 12- 15 repetitions.
Some examples of moderate aerobic activities are swimming or brisk walking. Vigorous aerobic exercises include things such as aerobic dancing and running. Strength training examples includes using weight machines, resistance tubing, rock climbing or your body weight. All of these activities are enjoyable and highly simple to engage in by most healthy people.
Generally, you should aim to do at least half an hour of exercise per day. And if you are aiming to lose weight or reach a certain goal, you might have to exercise even more. 300 minutes of weekly exercise is an ideal way to achieve the ultimate health benefits.
Sitting less is also very helpful as well. The more you sit, your chances of getting metabolic problems can be increased, even after doing the suggested daily exercise. And if you are running short on time, even small spurts of physical activity. If you do not have time for a half an hour walk, doing a few 10-minute ones is just as good.