How many minutes do you exercise per week?
You’ve probably heard many times that regular exercise is a key component of living a healthy, balanced lifestyle. But how many minutes of exercise per week count as “regular”?
Medical professionals should at least 150 minutes of moderate aerobic activityor 75 minutes of intense cardio Every week.
Consistently achieving that goal will bring you many benefits and greatly improve your quality of life.
In this article, we’ll break down the benefits of exercise, explain different intensity levels, and give you tips for building a weekly fitness routine that will help you find the time you need. and It fits your lifestyle.
The benefits of regular exercise
Health organizations are eager to tout the benefits of living an active lifestyle, and with good reason: Moderate physical activity keeps all your systems running smoothly, builds stamina and releases endorphins that lift your mood and relieve stress.
In fact, regular exercise has been shown to have the following benefits:
- Reduce the risk of heart attack
- Lowers blood pressure
- Strengthen bones, muscles and joints
- Weight Management Support
- Enhances mood and relieves depression
- Improve your overall mental health
Exercise is also a great way to socialize (taking a group class or working out with friends). Plus, research shows that strong social bonds
It is extremely beneficial for overall health and wellbeing. So combining exercise with socializing can really do you good health-wise.However, make sure you consult your doctor before starting any fitness program as some health conditions may limit the activities you should carry out.
So let’s talk about how different exercises can help you make the most of your time.
How many minutes and how intense is it?
The number of minutes you exercise per week will depend on the intensity of the activity you choose.
Moderate aerobic exercise These include:
- Walking
- Water aerobics
- hiking
- cycling
- Dancing
Basically, it’s any kind of gentle exercise that gets your heart rate up, and should involve conversation. If you choose this type of exercise, aim for at least 150 minutes per week (though you can go longer).
Intense aerobic exercise Some practices include:
- running
- Skipping rope
- Swimming Laps
- Playing sports such as basketball or singles tennis
- Cycling in the hills
You’ll find that you’ve reached a level of intensity where you’re breathing too fast while exercising and can’t talk. About 75 minutes (or more) of this kind of heart-rate-raising exercise per week will put you on the path to optimal health.
How to Schedule Exercise
If you have a busy schedule, we have good news for you: you don’t have to cram your exercise into one session – you can spread it out throughout the week and still get the same benefits. In fact, exercising regularly is more effective than working out hard once a week.
Life can get busy, so it’s helpful to plan your workout schedule in advance (for example, Sunday evenings) so you can set a schedule and make it part of your routine.
When planning your exercise program, consider using a combination of several types, such as:
- Aerobic exercise (running, cycling, HIIT)
- Strength training (weightlifting, resistance bands, gymnastics)
- Flexibility and balance (yoga, stretching, tai chi)
Incorporating a variety of activities into your routine will keep your workouts fresh and challenge your entire body.
Different types of exercise can also be effective when combined: improving your flexibility, for example, will strengthen your joints, which can help prevent injury during high-intensity cardio sessions.
Example of an exercise schedule
While there’s no right or wrong way to set up a fitness program, here’s an example of how you can break down your weekly activity:
- Monday – 15-30 minutes of aerobic exercise (exercise bike, running on a treadmill)
- Tuesday – Full body strength training (weights, resistance bands, etc.)
- Wednesday – Active recovery (yoga, stretching, walking)
- Thursday – 15-30 minutes of aerobic exercise (you can also repeat Monday’s workout)
- Friday – Full body strength training (you can repeat Tuesday’s workout)
- Saturday – rest
- Sunday – Moderate exercise (such as hiking with friends)
The amount of time you spend on each activity can vary depending on how you feel and what you have planned for the day. If you’re new to exercise, be sure to listen to your body and start slowly; pushing yourself too hard too quickly can lead to injury.
Make every minute count with Chuze Fitness
Everyone has different goals, lifestyles, and schedules. What is a good fitness routine? Is it effective for you?. Try different times and activities until you find a flow that works for your life.
in Chuze Fitnesswe’re committed to helping you find that flow. That’s why we offer everything from cardio, weight training, and group classes. Our friendly staff is always ready to offer advice and coaching whenever you need it. Plus, when you’re done working out, you can relax with our premium range of fitness equipment. AmenitiesHydromassage and infrared sauna.
Contact us to learn more about how Chuze Fitness can help you kickstart your fitness journey today.
source:
Better Health Channel. Physical activity is important. https://www.betterhealth.vic.gov.au/health/healthyliving/physical-activity-its- important
Health news. Build social bonds. https://newsinhealth.nih.gov/2018/04/building-social-bonds
Ani is the VP of Fitness at Chuze Fitness where she oversees the Group Fitness and Team Training division. She has over 25 years of experience in club management, personal training, group exercise and instructor training. Ani lives in San Diego, California with her husband and son and loves hot yoga, snowboarding and all things wellness.
