According to the Department of Health and Human Services, most healthy adults should get 150 minutes of moderate aerobic exercise per week, or 75 minutes of vigorous aerobic activity per week. Ideally, the sessions should be spread throughout the week, ideally three to five days per week. However, if you only have one time slot a week available for fitness, plan a full workout to last at least an hour and 15 minutes.
Strength Training
To keep your muscles strong and toned, incorporate a strength training element into your routine. If you have access to gym equipment, using a variety of machines is a handy way to build variety into your workout. FitLink.com recommends doing two sets of 12 repetitions of each exercise. To rest your muscles between repetitions, alternate between exercises that use different muscle sets. This allows you to shorten your training, making a full-body workout possible in just one hour. Finish your workout with cardiovascular training, either using a machine such as an elliptical trainer, treadmill or stair climber, or practicing swimming, jogging or cycling. Intensity and duration are up to you; devote anywhere from 15 to 90 minutes to cardio, depending on how intensely you train.
Competitive Sports
If you enjoy competition, opt for a sport you can play socially in a local league. A set game day will help you keep to your once-a-week routine. In addition, many sports keep you moving for long enough to satisfy your weekly exercise quota. If you're looking to play for less than two hours, opt for a vigorous activity, such as basketball, football or singles tennis. Softball or baseball are slightly less intensive, making it necessary to play longer for the same workout. Any of the options offers a full-body workout, utilizing the whole body in cardiovascular activity.
Solo Sports
Swimming offers an especially well-rounded source of exercise and burns as many calories per hour as stationary rowing or basketball. Besides the full-body cardio workout, you strengthen both upper- and lower-body muscle groups. The increased resistance of water, up to 12 times greater than air, forces you to work your muscles harder for the same locomotion. For another low-impact sport, tai chi involves smooth movements, making it ideal for those with joint problems. However, if you're looking to burn calories, you'll need to spend longer at tai chi than at swimming.
General Considerations
Before beginning a new exercise routine, consult your primary care physician. If you have any heart conditions, respiratory problems or obesity, your doctor might recommend a modified fitness routine. Given the recommendations for weekly exercise, a once-weekly routine should ideally be fairly lengthy. However, if you aren't accustomed to exercising regularly, you should still start small. Walking for up to half an hour is a fine way to begin. Each week, increase your intensity and your duration until you arrive at your target routine.
Member Comments