Regular exercise is an essential part of total wellness. The right amount and type of exercise for you to achieve health is dependent upon several factors including your current weight and lifestyle. Organizations such as the American College of Sports Medicine (ACSM) and the Centers for Disease Control and Prevention (CDC) offer guidelines and suggestions you can use to create your own healthy exercise plan.
Cardiovascular Exercise
Cardiovascular exercise strengthens the heart, which reduces many risk factors associated with disease and burns calories to help you to lose weight or maintain a healthy weight. Research conducted by the ACSM found that those individuals who wish to improve health, prevent weight gain or lose modest amounts of weight should engage in 150 to 250 minutes of moderate-intensity exercise such as walking each week. This can be achieved through a variety of exercise plans; for example, you may choose to exercise 25 to 42 minutes six days per week or exercise 38 to 63 minutes four times per week. Individuals who aim for more significant weight loss or those who are trying to maintain a weight loss should exercise for more than 250 minutes per week.
Moderate-intensity cardiovascular exercise is any type of exercise that elevates the heart rate and increases respiration for an extended period of time. This can range from hiking, to dance, to cycling and a variety of sports. It is wise to choose activities you enjoy and don't be afraid to incorporate a variety of activities to keep you from getting bored with your plan. It is possible that if you choose more vigorous activities such as running you can see the same health benefits with less exercise time. According to the CDC, health benefits are possible with 75 minutes of vigorous activity each week.
Strength Training
Strength, or resistance, training is a critical part of any fitness program. The ACSM supports the incorporation of regular strength training into fitness programs due to its ability to decrease fat mass and increase muscle mass. You should aim to perform strength training exercise at least two days per week and choose activities that work all major muscle groups such as chest, back, arms, shoulders, abdominals, buttocks and legs. It is ideal to rest one day between working the same muscle group to allow the muscles to recover and grow stronger.
You might choose to lift free weights or machines to meet your strength training goals; however, there are a variety of other ways to do so. You can take part in a muscle conditioning group exercise class, a circuit training class or utilize equipment such as a stability ball and exercise band. In addition, Pilates and more vigorous forms of yoga can increase strength. Just remember that when doing traditional strength training exercises you should aim to complete one to three sets of each exercise and 8 to 15 repetitions for each set. Once an exercise becomes easy, increase the amount of weight you are using to continue challenging your muscles such as moving from 8 lb. dumbbells to 10 lb. dumbbells.
Flexibility Training
Flexibility works hand-in-hand with your cardiovascular and strength training. Being flexible allows you to move your joints through their full range of motion without pain or restriction. This benefits your exercise performance and allows you to complete activities of daily living such as sitting, standing, reaching and lifting. There are a variety of ways to focus on flexibility. You can end each workout by stretching all your major muscle groups. Hold each stretch for 15 to 20 seconds and repeat three to five times. Always stretch after you have warmed up the body, such as after a cardio activity.
In addition, yoga is an excellent activity for improving flexibility. Even if you don't feel you would enjoy yoga, you can incorporate individual poses into your current routine that can be beneficial. However, with the mental and physical benefits of a full yoga session after giving it a try you might find that such an activity complements your exercise plan well.
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