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How Much Exercise Is Perfect For You? When and How?

Thirty minutes a day? four times a week? Here's a guide on how much exercise you need to do to stay fit.

How Much Exercise Is Perfect For You? When and How?

Thirty minutes a day? four times a week? Here's a guide on how much exercise you need to do to stay fit.

The answers to questions about health and fitness are clearer than ever due to the rapid developments in science and medicine. There is no question that exercise frequency and intensity are directly linked to long-term health benefits but the main problem for many people is what form of exercise should I do and how much?

30 Minutes of Exercise a Day is Perfect for you

In the UK the guidelines from the government and the British Heart Foundation is for adults who fall into the 19-64 age group for 30 minutes of exercise on most days of the week. Nonetheless, there are different forms this practice will take and the National Health Service of the United Kingdom breaks it down into three parts. Either 150 minutes or two and a half hours of moderate-intensity aerobic activity a week plus muscle-building activities on 2 days or; 75 minutes a week of intense intensity aerobic exercise plus muscle building on 2 days or; a combination of moderate and vigorous-intensity 90 minutes plus muscle-strengthening activities.

Aerobic Exercise with Moderation and Vigor

The government describes the exercise of moderate-intensity as something that increases the heart rate, increases the body temperature, and makes you breathe more heavily. These will include sports such as fast walking, cycling, ice-skating, and other dance styles. The vigorous-intensity exercise involves sports such as football, soccer, aerobics, swimming, cycling / spinning (up or fast), tennis, dancing, cricket, and martial arts/boxing. When you do these exercises regularly, they will make you breathe faster, give you a heart rate that is considerably higher, and make communication difficult.

Muscle strength training will include working large muscle groups such as the arms, leg, chest, belly, back, and shoulders and all this can be achieved with weight lifting, sit-ups, press-ups, circuit training, and yoga practice. When you follow the suggested advice the health benefits will definitely be immense. The risk of cancer, diabetes, heart disease, osteoporosis, and depression is decreased the more involved you are, but a large part of the balanced equation is food and the number of calories consumed.

The Institute of Medicine and The American Council on Exercise recommend at least one hour of moderate, vigorous physical activity every day in the United States. However, it is worth remembering that the US definition of moderate-intensity physical activity takes into account calorie-burning activities such as housework, ironing, stair-climbing, and gentle walking and swimming, all of which would be considered part of your hour a day.

HIIT Benefits

Part of the equation as to what exercise you should be doing is influenced by your lifestyle and its effect on the amount of exercise time available. That will in turn dictate your activity choice as well as the duration and intensity of your workout. High-intensity interval training (HIIT) is gaining popularity due to its simplicity and health benefits. 

The length of the workouts will range from intervals of just 20 seconds to about 7-8 minutes with rest times in between. The goal is to work for that period at your optimum heart rate, which means you 're trying to bring your heart rate up to 80-95 percent efficiency. As per the American College of Sports Medicine, HIIT also improves aerobic and anaerobic activity, offers enhanced cholesterol rates, enhances insulin sensitivity, and offers an improvement in abdominal fat rates, as well as the overall heart, lung, and well-being benefits.

Experiments have also shown that HIIT, which can take the form of circuit training, sprints, bike sprints, and weights, offers superior sustained calorie burning due to excess oxygen consumption after exercise (EPOC) which helps to burn fat. This makes it even more enticing compared to more traditional types of exercise and adds to that the comfort factor of having the requisite health benefits from something that only takes half of the time so you can see why HIIT is one of the most appealing fitness fads for people with time-pressures. 

And according to physical therapist Gary O'Donovan, exercising regularly is the way to keep the body healthy and/or attempt to lose weight. He suggests: "Safety, health, and efficiency are all maximized by exercising harder — which is not to say you 're not going to benefit from lighter exercise, but that you're going to benefit more if you're working harder during a workout."
How Much Exercise Is Perfect For You? When and How?

Interestingly though to get to the point where you can really benefit from HIIT you need to be healthy enough to maintain the work rate and you can only attain that kind of fitness from daily, longer aerobic workouts of moderate-intensity! Really being as active as possible for as long as possible is the best way of maintaining a balanced lifestyle and increasing your life expectancy. Any workout that you can get as long as you can whenever you are always welcome. Only you will decide what's practical about your own lifestyle, but the closer you get to the guidelines for frequency and exercise intensity, the higher the odds are, the healthier you'll be.

The Government's exercise guidelines will vary from country to country. Therefore, if you want to find out the specific suggestions for your location, visit your government's website's Health section.

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YourFitnessRink - Fitness and Health Matters: How Much Exercise Is Perfect For You? When and How?
How Much Exercise Is Perfect For You? When and How?
Thirty minutes a day? four times a week? Here's a guide on how much exercise you need to do to stay fit.
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