At least 150 minutes of Moderate Aerobic Activity each week.
75 minutes of Vigorous Aerobic Activity each week (or a combination of moderate and vigorous activity).
- Moderate Aerobic Exercise includes activities such as brisk walking, swimming and mowing the lawn.
- Vigorous Aerobic Exercise includes activities such as running and aerobic dancing.
- Strength Training can include use of weight machines, your own body weight, resistance tubing, resistance paddles in the water, or activities such as rock climbing.
- Add Strength training. Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.
- The guidelines suggest that you spread out the exercise during the course of a week.
- Reduce sitting time. The more hours you sit each day, the higher your risk of metabolic problems, even if you achieve the recommended amount of daily physical activity.
As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Want to aim even higher? You can achieve more health benefits, including increased weight loss, if you ramp up your exercise to 300 minutes a week.
Short On Time?
Short on long chunks of time? Even brief bouts of activity offer benefits. For instance, if you can’t fit in one 30-minute walk, try three 10-minute walks instead. What’s most important is making regular physical activity part of your lifestyle.
Not exercising enough?
Come and try a small group class.
The Elite Fitness Reno training facility is clean, modern and completely private. I instruct small group classes throughout the day. Come alone or bring a friend.
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Call or Email Martha
Source: Edward R. Laskowski, M.D.