Regular exercise is important for maintaining your weight and overall health. The Centers for Disease Control and Prevention recommends that everyone get at least 150 minutes of moderate-intensity aerobic exercise each week and do anaerobic exercises two or more days a week. These exercises play different roles in keeping your body healthy, and both are essential for a well-balanced fitness plan.
What Is Aerobic Exercise?
Aerobic, or cardiovascular, exercise is any activity that involves using your large muscle groups for an extended period of time. These exercises increase your heart rate and oxygen consumption and are especially beneficial for keeping your heart, lungs and circulatory system healthy. Activities that fall under the aerobic umbrella include cycling, walking, jogging, rollerblading, running, skating, skiing or swimming.
What Is Anaerobic Exercise?
Anaerobic exercises are short bouts of strenuous exercise that do not provide the same cardiovascular benefits as aerobic exercises. The two types of anaerobic exercises are strengthening and flexibility exercises. The first build and strengthen your muscles and bones, thereby providing benefits such as increased calorie burning and a lower risk of osteoporosis. The second, flexibility exercises, involves stretches or range-of-motion exercises that tone and relax muscles and reduce your risk of muscle and joint ailments.
Amount of Aerobic Exercise Needed
As indicated, the minimum amount of moderate-intensity aerobic exercise --- such as walking --- you need is equivalent to 30 minutes, five days a week. However, if you are doing vigorous-intensity exercises such as running or speed cycling, you need at least 15 minutes five days a week, or 75 minutes total. Keep in mind that performing more aerobic exercise than the minimum amount recommended increases the benefits to your heart and overall health. Also, try to reach your target heart rate zone during aerobic exercises. Your target heart rate is 50 to 85 percent of your maximum heart rate, which is 220 minus your age, according to the American Heart Association.
Amount of Anaerobic Exercise Needed
While two is the fewest amount of days on which you should strength train each week, do not exceed four days. This gives you at least a day off in between training to allow your muscles to recover and grow. During each strength-training exercise, try to perform one to two sets of eight to 12 repetitions. Stretching exercises should always follow a warm-up session, such as walking for 10 minutes. The recommendations for repetitions and duration of flexibility exercises vary. However, the American Council on Exercise recommends holding each stretch for 15 to 30 seconds and repeating it two to four times.
Member Comments