Only three in 10 adults get the recommended amount of physical activity, according to the President’s Council on Physical Fitness and Sports. Because exercise, along with diet, is a major factor in weight loss, the lack of physical activity in America is one reason more than 108 million adults are overweight or obese.
Frequency
In 2007, the American College of Sports Medicine and the American Heart Association updated physical activity guidelines that were published in the 1990s. It recommends moderately intense cardiovascular activity for 30 minutes a day, five days a week, or 20 minutes of vigorous cardio activity 20 minutes a day for three days a week combined with eight to 10 strength-training exercises twice a week. However, this might not be enough for weight loss, according to ACSM. To lose weight, you could have to exercise between 60 and 90 minutes a day.
When completing a moderately intense workout, your heart rate should be raised and you should be sweating. However, you should still be able to carry on a conversation.
Take Advantage of Your Commute
Exercise does not have to be getting on a treadmill or going to an aerobics class. It simply means moving more. You can do that by taking something that is already part of your life—your commute to work—and turning it into exercise. Try to get 10,000 steps into your day, as that is the recommended amount to maintain a healthy lifestyle. If possible, walk to work to achieve the 10,000-step goal. If you cannot do that, walk to public transportation or park your car farther away to add in extra steps. Purchase a basic pedometer and secure it firmly to your waistband to see how many steps you take in a day.
Maintain Your Target Heart Rate
When exercising, you want to hit your target heart rate. Go too low, and you will not reap the benefits of cardiovascular exercise, according to the President’s Council on Physical Fitness and Sports. Go too high and you could overwhelm your body, leading to exhaustion, burnout and possible injury.
Find your maximum heart rate—the highest you want to go—by subtracting your age from 220. A 25-year-old’s maximum heart rate would be 195. Multiply this number by 0.7 to get your target heart rate. In the 25-year-old’s case, it would be 136.5.
To determine your heart rate while exercising, count your pulse for 10 seconds and multiply by six. Take your pulse within five seconds of stopping exercising, as it begins decreasing once you stop moving.
Make TV Time Exercise Time
The average commercial break on television is 2.55 minutes, according to the Kentucky Community and Technical College System. That means if you watch a 30-minute TV show and exercise only during the commercials, you could fit in between eight to nine minutes of exercise or about 18 minutes during an hourlong show.
Focus on a different exercise during each commercial break. Start by warming up with two and a half minutes of jumping jacks during the first commercial break. During the second one, tone your legs with either squats or lunges. During the next break, do as many push-ups as you can. During the next break, lie down for crunches. During the last break, stretch. If you are watching an hourlong show or more than one half-hour show, repeat the cycle during the second 30 minutes.
References
- American College of Sports Medicine: Guidelines for Healthy Adults Under Age 65
- The President's Council on Physical Fitness and Sports: Fitness Fundamentals: Guidelines for Personal Exercise Programs
- The President's Council on Physical Fitness and Sports: Physical Activity Facts
- Shape Up America!: Getting Started On The 10,000 Steps Program
- Kentucky Community and Technical College System: HCC Professor Stresses the Practical
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