Exercise: How hard and how much?
by Armand Tecco, M.Ed.

How Often Should I Exercise?

The benefits of any exercise program will diminish if it's disrupted too frequently. A "stop-start" routine is not only ineffective, but can cause injuries. Being consistent with exercise, therefore, is probably the most important factor in achieving desired results.

People often assume that more is better. Wrong! Doing too much too soon or performing intense exercises on a daily basis will have deleterious effects, such as muscle/tendon strains, loss of lean tissue, and fitness-level plateaus.

If you are a beginner, start off slower than you think you should. Three days per week is realistic, safe and effective. If you are experienced, do cardiovascular (aerobic) exercises such as walking, jogging and bicycling for no more than 200 minutes per week with no more than 60 minutes per session.

Weight training should be done no more than three times per week targeting the same muscle groups. Exercise the same muscle groups on non-consecutive days because muscles need adequate time to recover and cannot be effectively trained if they are tired or sore.

Many people forget to stretch or make the excuse that they don't have the time. Flexibility is important, so make the time! Stretching can be done every day, but stick to a minimum of three times per week in order to reap the benefits. When the body is warmed up, such as after a workout session, perform five to 10 stretches that target the major muscle groups. Hold each stretch for 10-30 seconds.

How Hard Should I Exercise?

To get general health benefits, such as a lowered risk of heart disease, diabetes and cancer, it is sufficient to exercise at a low to moderate intensity. The Centers for Disease Control and Prevention recommends getting 30 minutes of accumulated exercise on most or all days of the week. This can consist of simple activities like gardening, housework or walking the dog. The exercises can be done in three 10-minute sessions throughout the day or all at once.

If your goal is to enhance your fitness, however, the intensity of your workout needs to increase. Vigorous physical activities include brisk walking, jogging, singles tennis, lap swimming and cycling. These aerobic activities should be sustained for 20 to 45 minutes. Be sure to start slowly (warm-up) to ensure your body is properly prepared for working out.

For maximum cardiovascular and calorie burning benefits, perform aerobic exercises at levels that allow you to reach your target heart rate. Always cool down at the end of your workout by gradually decreasing the intensity for the last five minutes.

The American College of Sports Medicine recommends doing static (no bounce) stretches for 10 to 30 seconds, held to the point of mild discomfort. You should repeat them four times per muscle group, two to three times per week.

Weight training for the average person should consist of one set of weight lifting/resistance exercises (eight to 15 repetitions) targeting each major muscle group of the upper and lower body. The weight should be heavy enough so that you are challenged to complete the last few repetitions of each exercise.

Muscular endurance can be improved by working up to where you can complete 15 repetitions easily and by doing multiple sets of the exercise. Muscular strength can be further enhanced by gradually increasing the weight or resistance.

Disclaimer:
The information, including opinions and recommendations, contained in this website is for educational purposes only. Such information is not intended to be a substitute for professional medical advice, diagnosis or treatment. No one should act upon any information provided in this website without first seeking medical advice from a qualified medical physician.