Most people would agree exercise promotes good health, but there are many questions about how much exercise is healthy. Research indicates different totals and degrees, but almost all sources suggest people should work out most days of the week. To truly benefit from your workout, you need to determine what it will consist of and how intense it will be.
AHA Suggested Amount
According to the American Heart Association, "Regular physical activity helps to reduce blood pressure, control weight and reduce stress." The AHA recommends two and a half hours of activity per week to promote overall health. This cumulative total can be reached by working out for 30 minutes a day, five days a week. These workouts should consist of moderate aerobic activity such as brisk walking and can be broken down into smaller periods of time if necessary.
ACE Recommendation
The American Council of Education recommends at least 60 minutes of exercise per day. According to the ACE, "With 60 minutes of exercise a day, you can maintain health and reduce the risk of heart disease and cancer." The hour of exercise does not, however, have to consist of an intense workout. Similar to the AHA, a workout can consist of brisk walking, dancing or even housecleaning. In addition, the hour of exercise can be met through accumulation over the day.
Interval Exercise
According to an article in CNN Health,"20 minutes of interval exercise can provide the same benefits as many hours of conventional workouts." Interval exercise requires intense activity with periods of rest in between. For example, a workout could consist of rotating squats and pullups for 20 minutes with a short rest in between. The idea behind interval training is to work out until the point of exhaustion. This type of workout can yield optimal results but is not recommended for people with physical limitations.
A Well-rounded Approach
The AHA also recommends a variety of activity. An ideal healthy workout should not be exclusively cardiovascular; rather, the AHA suggests including two days of muscle strengthening. In addition, workouts should also incorporate flexibility and stretching exercises. Once again, the daily time of these activities can be spread out into shorter periods of time throughout the day or can be completed in one session. People need to be aware of their own capabilities as well as limitations to determine their most effective workout.
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