Keep in mind that the best amount of exercise will largely depend on your exercise goals. By amount, we refer to the frequency, duration and intensity of the exercise first and foremost, as well as the type of exercise.
For this reason, the amount of exercise will be different between a person on a weight loss program and an athlete on a physical fitness program. Every individual must then consider his or her exercise goals before choosing the types and amounts of exercise that should be done.
Here are general guidelines that will help you determine the right amount of exercise for your needs in it.
All Adults Regardless of Exercise Goals
According to the Centers for Disease Control and Prevention (CDC), every adult should engage in aerobic and strength training exercises every week. The recommended amount is 150 minutes, minimum, of moderate-intensity exercise each week, although even 75 minutes per week of high-intensity exercise will likely be sufficient.
The limit seems to be either 150 minutes of high-intensity exercises and/or 300 minutes of moderate-intensity exercises. You have to consider your own current physical condition and build up your cardio endurance and muscle strength from there.
Also, it’s best to exercise throughout the week instead of exercising for a day or two only to achieve the recommended number of minutes. Even 10-minute exercises three times a day will add up to your weekly goal.
For Weight Loss or Maintenance Purposes
The abovementioned CDC guidelines will likely not suffice for people who want to lose weight or maintain a healthy weight. According to the American College of Sports Medicine (ACSM), people with said exercise goal should engage in more than 250 minutes of moderate-intensity exercise every week – or approximately an hour of exercise daily for five days in a week, at least.
But to achieve your weight loss goals, you have to combine exercise with diet interventions and lifestyle habits. While exercise is crucial, it’s just part of the equation – or in other words, part of a trinity. You should also continue with your 250 minutes-a-week exercise program to maintain your healthy weight once you reach it.
For Improved Cardiovascular Health
According to the American Heart Association (AHA), people who want to improve their cardiovascular health should take one of two tacks:
- 30 minutes of moderate-intensity aerobic activity five days a week, minimum; or
- 25 minutes of high-intensity aerobic activity three days a week, at least.
The AHA also recommends strength training exercises two days a week at least.
If you have specific needs for exercise, you should consult with your personal trainer at Gold’s Gym first before plunging into exercise. You will not only be safer but you will be more likely to achieve more effective results in this manner.