According to the American Heart Association, healthy adults needs a minimum of 150 minutes of moderate cardiovascular exercise or 75 minutes of intense cardiovascular exercise every week. In addition, people should do two or three stretching and strengthening sessions to build endurance and maintain flexibility. Fitting all this activity into the course of a day can prove challenging, but making a daytime workout schedule will help you stick to the program.
Time Frame
Rather than try to work out for an hour every day, some people find it easier to divide a daily workout into two or three shorter sessions. The American Heart Association, or AHA, asserts that people derive the same benefits from several short workouts as one long workout, as long as they work out intensely enough to sustain an elevated heart rate. Try a morning routine of sun salutations, and spend part of your lunch break power walking.
Benefits
Health.com's guide to burning more calories advises that people who work out in the early part of the day keep their metabolism elevated throughout the day. In addition, daytime exercisers are more likely to make working out part of their long-term lifestyle.
Features
Your daily workout schedule can vary from day to day. "Real Simple" magazine offers a weekly workout that targets different muscle groups and incorporates various types of exercise. On Monday and Friday, devote half an hour to vigorous cardiovascular activity. On Tuesday, focus on your arms by doing biceps curls, triceps dips and shoulder presses. Spend Wednesday doing abdominal crunches and working your oblique muscles. Your lower body is the focus for Thursday, with squats, lunges and squats.
Prevention/Solution
People doing intense workouts, such as high-impact cardiovascular exercise, interval training, boot camp-style workouts or circuit training, should incorporate a day or two of rest into their weekly schedule. Rather than do intensive exercise, spend a day or two of the weekend doing moderate activities, such as strolling in the neighborhood, playing in the park with your children or going on a short nature hike.
Warning
While a daily workout offers many people a prescription for good health, people with injuries, medical conditions or health concerns should consult with a doctor before implementing an intense workout schedule.
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