According to the Centers for Disease Control and Prevention (CDC), adults need at least 150 minutes of moderate physical activity or 75 minutes of vigorous exercise each week, along with a minimum of twice-weekly strength-training sessions. Now, this may seem overwhelming, but it can be broken up into 30 minutes for five days a week, making it less intimidating. Most people alternate strength exercise days with cardio days and can easily meet the recommended amount of physical activity.
Performing cardiovascular activities or “cardio” is essential for heart health. The goal is to increase your heart rate to at least 60 percent of your max heart rate continuously for ten minutes or more. You can use a heart rate monitor, or you can quickly calculate what 60 percent of your max heart rate is. To calculate, subtract your age from 220. Then multiply the number by 0.6. You can take your heart rate on your by placing two fingers on your wrist, just below the base of the thumb. Count the number of beats (pulses) for 15 seconds. Take this number and multiply by 4 to find your heart rate in beats per minute. For example, if you count 25 beats, 25 x 4 = 100 beats per minute. The best part about cardio is you can do anything from walking to swimming, to mountain biking, or skiing. It is best to do what you love and be consistent getting cardiovascular most days of the week.
According to the American College of Sports medicine, “to lose weight and to prevent regaining it, you may need up to 250 minutes per week. This amount of exercise represents an energy expenditure of approximately 1,200 to 2,000 calories per week.”
Strength training is an important part of a fitness routine. Strength training builds and maintains muscle which is important for bone health, balance, and metabolism. While you can strength train every day, it is important not to exercise the same muscle group two days in a row to allow the muscles to recover before your next training session. In one strength session try and do eight to ten different exercises, aiming for three sets of eight to 12 repetition of each exercise.
Stretching also improves muscular balance and posture by realigning tissue and thereby reducing the effort it takes to maintain proper position throughout the day. Helping decrease the risk of injury and improve physical performance. Flexible joints require less energy to move through a more excellent range of motion. Static stretching is a method of flexibility training involves taking a specific joint or set of joints through a variety of movements to a comfortable end point (at least 20 seconds), rest for approximately 20 seconds, and then repeating the stretch two to three times.
Dynamic stretching, on the other hand, is a method of flexibility training uses increasingly dynamic movements through the full range of motion of a joint. Dynamic stretching develops active ROM through the process of reciprocal inhibition, where the agonist’s muscle is contracting while the antagonist or opposite muscle is carried through the lengthening process.
Putting It All Together
Exercising most days of the week is important. How you decide to put it together is up to you! If you are interested in trying out a class at Lion Heart, you can find our schedule here!
http://lionhearthw.com/wp-content/uploads/2017/11/man-86003_1920.jpg19201276Aubrie Haymorehttp://lionhearthw.com/wp-content/uploads/2017/06/Asset-5.pngAubrie Haymore2017-11-06 07:38:432017-11-06 07:38:43How many days a week should I workout?