Choosing an exercise program that works well for you can be confusing. Factors that should influence this decision include your age, health and current physical activity level. Beginners should start with a moderate-intensity program while those who are a bit more physically fit can reap the benefits of a more vigorous workout regimen. Consult your doctor before beginning any new exercise program.
Moderate Aerobic Exercise
Moderately intense aerobic exercise includes walking briskly, low-impact aerobics, recreational biking, inline skating, light jogging and elliptical training. This intensity level is ideal for people of most fitness levels. The Centers for Disease Control and Prevention recommend 30 to 60 minutes of moderate aerobic exercise on most days of the week. Moderate exercise increases your heart rate to about double its resting rate and increases your breathing rate to the point you can still hold a conversation but not sing a song.
Endurance Training
Endurance training is nearly identical to moderate aerobic exercise, in that you can perform the same kinds of exercise; the main difference is the length of each session. Endurance training is used by long-distance runners and other endurance athletes to help condition the body to perform over a long period of time. You can use any type of moderate aerobic exercise to start an endurance training program; workouts of 60 minutes or longer are not uncommon.
Strength Training
Weightlifting, resistance-band training and body-weight exercises are all examples of strength-training workouts. The CDC recommends that all adults perform some type of resistance training at least twice per week, but the intensity level of each workout depends upon your fitness goals and your physical fitness level. Bodybuilders exercise at a very high intensity to build muscle mass and size. Beginners and those rehabilitating an injury are better off using a lower-intensity resistance-training program that includes pushups, crunches, lunges, squats and back extensions. No matter the intensity level, a strength-training workout shouldn’t last more than 60 minutes.
Vigorous Exercise
High-intensity exercise offers the advantages of increased calorie burn, a sharp boost in metabolism and increased fat-burning potential. Examples of vigorous exercise include interval training, sprinting, circuit training and indoor cycling. The CDC reports that 30 minutes of vigorous exercise is equivalent to 60 minutes of moderate exercise, so it’s an efficient way to speed up your workouts. You know you’re working out at a vigorous pace when you begin sweating two or three minutes into the workout, breathing rate increases significantly and you can’t speak more than a few words without needing a breath. Those with heart disease or obesity-related conditions should consult a doctor before trying a vigorous workout program.
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