Getting in the minimum amount of exercise is extremely important for your health. Weight loss can occur through dietary changes, and if you’re neglecting another sweat session, you’ll miss out on the many health benefits. Doing the right type of exercise is important too, not so much the type of workout! What matters most is physical activity, but more on that later!
According to Mayo Clinic, the guideline for healthy adults is not only to exercise for a period of time but to do both strength training exercises and aerobic exercise. The physical activity differs between the two, and so do the periods of time.
Do aerobic exercises for at least 150 minutes, or 30 minutes of exercise 5 days per week. In your aerobic activities, target heart rate as the goal. Moderate exercise will suffice as long as you elevate your heart rate, healthily.
Do strength training on each major muscle group at least two days per week(full-body workouts). In your strength training sessions, aim for one set per muscle group.
To build muscle, you may need to exercise more. What’s as important as an exercise plan (when wanting to build muscle or lose fat) is a diet plan.
To get in your exercise, consider doing one of the following:
This is our number one recommendation because if you can stick to weekly workout schedules, you are bound to see phenomenal results. A gym is not only a workout program commitment, it’s also a financial commitment! A gym is also a great fitness environment and can keep you motivated to maintain a workout routine. Besides, nothing feels as good as rocking up to the gym to smash exercise programs and fitness goals!
If you can safely go for a 15-minute walk (preferably up a hill), you only need to walk home slowly for 15m-minutes! Just kidding.
We think incorporating walks into your everyday life could help you exercise more, especially if you swing your arms (this will increase aerobic activity). Think outside the box, like parking on the edges of a parking lot, or walking with your friends instead of couching around. This Harvard paper lists 27 ways you can add more physical activity into your life.
Aim to get at least 30 minutes of aerobic exercise in at least 5 days a week. Get at least 2 days of full-body workouts in, doing a set of exercises per muscle group.
Obviously, doing more vigorous exercises like weight training or HIIT (High-Intensity Interval Training), the more physical and health benefits you will receive and the higher your fitness level will go.
Get in an hour of exercise 5 days per week to really start pushing your fitness level.