HOW MUCH EXERCISE SHOULD YOU DO PER WEEK?

HOW MUCH EXERCISE SHOULD YOU DO PER WEEK?

Is your new year fitness resolution slacking a little? With January now history again, good intentions may also have gone the same way.

Especially if you are new to fitness, the NHS recommendations for adults aged 19 to 64 can seem a little daunting.

Don’t be down-hearted, because it’s not as much as you might think. 

Here are the 3 categories of recommended exercise and what you can do to achieve those targets.

1.VIGOROUS EXERCISE – MEET THE TARGET IN LESS TIME

Exercise such as running, a cardio workout or a game of tennis or squash is described as vigorous in anyone’s book. Do 75 minutes of this per week. For most of us, that’s one exercise class a week plus a quick gym session or run – easy!

2.MODERATE EXERCISE – ACHIEVABLE FOR EVERYONE

If you are not feeling that fit, or prefer a less intense form of exercise, then switch to moderate exercise. This makes the weekly target 150 minutes. That means brisk walks, less intense games such as basketball or doubles tennis, or even lawn mowing or cleaning (if you're desperate). The target can be split up over the week.

3.STRENGTH EXERCISES – ESSENTIAL FOR ALL

This means any exercise that makes muscles work against resistance. To be effective, a strength exercise should mean that you need to take a short rest after a certain number of repetitions. So anything from a basic standing press-up (for a beginner) to a full-on deadlift (for a body builder) meets this requirement.

All you need to do is at least one set of eight to twelve repetitions, at least twice a week. If that gets too easy, increase the reps or sets until it gets difficult. Make sure the exercises work arms, legs, back and body core.

Add these strength exercises to whichever of the above targets you choose.

The total is an hour or two of cardio and ten minutes of strength work twice a week. It’s not much to fit in to maintain health.

No excuses!


The Author

Jessica Ambrose

Jessica is a fitness writer who loves long distance running, yoga, strength training and healthy eating.

Comments

Callum P.
20 March 2018

Callum P.

I've always thought you should to do more than the recommended amount if you aim to be really fit - the guidelines are a minimum standard.

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