You know that exercise is important in the battle against excess weight, but it can be difficult to know just how much exercise you need. Work out too little, and your progress will be slow; work out too much, and you put yourself at risk of burnout and injury. Your exact exercise needs vary by your age, weight, fitness level and goals, but there are some general guidelines to follow.
Cardiovascular Exercise
Cardiovascular exercise is any sustained, repetitive activity that gets your blood pumping. Whether you jog on the beach or climb the step machine, cardio activities burn fat, increase lung capacity and reduce your risk of many chronic diseases. The frequency depends upon your goals. The American Heart Association (AHA) and the American College of Sports Medicine (ACSM) recommend a minimum of 30 minutes of moderate activity five days per week, or 20 minutes of vigorous activity three times per week. Keep in mind that these minimums are just enough to reduce your risk of disease; if you are trying to lose weight, you may have to perform as much as 90 minutes of moderate activity daily, depending upon your diet.
Resistance Training
The AHA and ACSM state that most adults should perform eight to 12 repetitions of eight to 10 resistance exercises twice per week. Again, this is just enough to for you to reap the minimum health benefits resistance training offers. If you are trying to lose weight, building more lean muscle will help you burn more fat. If you are trying to build muscle, you should lift weights at least three times per week.
Flexibility
Flexibility is important. Flexible joints help you perform better and reap the most benefit from your workout, and flexible muscles reduce your risk of injury. The American Council on Exercise recommends at least 30 minutes of stretching three times per week, but stretching after every workout can be easier to fit in. You should never stretch cold muscles, so stretching after a workout also ensures that your muscles are warm and elastic, so the stretches will help rather than harm.
Fitting It In
Many people feel that they are too busy to fit exercise into their schedule, but the truth is that you must make the time. If you cannot find a 30-minute block of time on most days of the week, try breaking up the workout. Studies have shown that as long as the activity is sustained for 10 minutes, it is beneficial. So, instead of walking for a half-hour at the end of the day, break the walk up into three 10-minute walks. The exercise will be just as effective, and you won't be as stressed about finding the time.
Active Lifestyle
Exercise is not just about a rigidly scheduled routine. Many activities that you do daily also count as exercise, and are an added bonus to your calorie-burning goals. Cleaning the house can easily be turned into a cardio workout if you do it quickly and vigorously, and many gardening chores require great physical effort. Play with your kids on the playground, park at the far end of the parking lot, and take the stairs instead of the elevator. Every little bit of activity adds up, and the cumulative effect can help you reach your fitness goals.
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