Do you get enough exercise?
Yes we exercise, but if you don’t get enough, you won’t see the results as you would like. The benefits you receive from your exercising won’t be as great as they could possibly be. So if you really want to be healthy and fit, you need to do the right amount of exercise so you will receive the greatest rewards for all your hard work.
A lot of us are under the impression that if we exercise three times a week for 20 to 30 minutes we are active and are receiving all the benefits. But that may not be the case; if you aren’t exercising at the right intensity then you won’t be receiving as many of the rewards that we could be receiving.
To maintain muscle and current body weight you need 2 ½ hours a week of moderate aerobic activity or 1 ¼ hours a week of vigorous activity. So that 30 minute three times a week workout has to be vigorous activity. If your work outs aren’t vigorous than you need 1 ¼ more hours of exercise just to maintain. I have to tell you I was surprised to find this out, you always hear that you need to exercise three times a week for thirty minutes, but what they don’t tell you is that exercise has to be a vigorous workout.
Moderate = aerobic activity that causes a slight increase in breathing and heart rate. Some examples of moderate activities are speed walking, riding a bike without hills, strength training and tennis. You can use the “talk test” if you break a sweat but can easily hold a conversation than you are in a moderate aerobic exercise.
Vigorous = aerobic activity that causes you to breath more rapidly and a greater increase in heart rate. Some examples are; running, swimming, bike riding fast with hills, basketball, and many more. Using the “talk test”, if you can only speak in short sentences or it is hard to carry on a conversation, but is possible if you do not use too many words.
If weight loss is your goal than you need at least 4 ¼ hours of exercise, plus you need some strength training added in as well. Regular exercise will help with weight loss, lowers triglycerides levels, helps lower high blood pressure and lowers your risk of type two diabetes.
Today is the day to start exercising at the levels you require for the benefits you desire. If you aren’t exercising than you should start walking, this will help you and it is easy to do and can be made into a habit easily. Just walking after dinner each night can help you .Remember the more active you are the more you can do, so start slow and keep building up as your body is ready. Something is better than nothing. Don’t say I’ll start tomorrow because tomorrow so often never comes.
Here are some of the sites I used for information you may want to read them to learn more than what I am telling you. The more informed you are the better choices you’ll make.
He is wise in heart and mighty in strength who has hardened himself against him, and succeeded?
You should always consult your Doctor before starting new exercises or fitness goals. My opinions are not intended to replace the advice of a physician or qualified healthcare professional.