How much exercise your body needs, depends on your fitness goals. Are you trying to lose weight, increase endurance, reduce stress, achieve physical fitness within certain parameters, or reach any other milestones.
Therefore, before you ponder over how much exercise is enough for you, you must evaluate your exercise goals.
How Much Exercise Do You Need. For attaining general health benefits of a healthy lifestyle, a routine of walking on a daily basis might be sufficient. If your goals are more specific, for example, if you want to exercise to rev up your cardiovascular fitness, lower your blood pressure and lose weight – then you must go in for a moderate to vigorous intensity.
According to the U.S. Centers for Disease Control and Prevention, everybody needs two types of basic exercise – muscle strength activities and aerobics.
Aerobic activities use large muscles to momentarily boost heart rate. When performed on a regular basis, aerobic activity augments one's cardio-respiratory fitness. Some of the examples of aerobic fitness are brisk walking, running, cycling and swimming.
Muscle-strengthening activities have several advantages. They help us work on all major groups of muscles such as legs, abdomen, chest, arms, and shoulders. You will need to maintain a muscle-strengthing workout for at least two days in a week. Some examples of muscle-strengthening exercises are pushups, lifting weights and working with resistance bands.
Adults require at least 150 minutes of moderate level physical activity each week, other than muscle-strengthening activities. But as mentioned earlier, this is only instrumental in preventing lifestyle diseases. For added health benefits of power and endurance, you will need to workout to a higher intensity.
source: TOI
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