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2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
How much time to spend on physical activity and how to combine different types of exercises.
Aerobic exercise
The World Health Organization makes the following recommendations:
- 150 minutes per week of moderate physical activity, such as walking. Ideally, 30 minutes, five days a week.
- Or 75 minutes a week of high intensity exercise. For example, jogging for three days for 25 minutes.
It is important to spread your workouts over several days of the week. If you spent an hour and a half on a stationary bike for one day, this does not mean that you can then do nothing.
Combine moderate and intense exercise. Here are some options:
- Walk to and from work (5 × 30 = 150 minutes of moderate activity).
- Run 3–5 km on Mondays, Wednesdays, and Fridays (3x25 = 75 minutes of vigorous activity).
- 90 minutes of vigorous exercise on a stationary bike, walking 2-3 days a week (1 × 90 = 90 minutes of intense exercise, 3 × 15 = 45 minutes of moderate exercise).
- Monday - 30-minute bike ride, Wednesday - 45-minute water aerobics class, Saturday - short walk, Sunday - mowing the lawn for an hour (30 + 45 + 30 + 60 = 165 minutes of moderate activity).
If you are used to doing a lot of sports, these numbers will seem like a trifle to you. You can double them. For example, devote 150 minutes a week to intense training or walk for an hour every day before breakfast. Please note that all of these recommendations are for people under the age of 65.
There is no maximum training limit. The more you practice the better. Just don't overdo it. If you've only hiked occasionally in the past, don't jump start preparing for a marathon.
Strength and flexibility exercises
So far we have only touched on aerobic training. During them, you are constantly moving, your heartbeat quickens. But don't forget to make time for other types of workouts as well. WHO advises to engage in intensive muscle strengthening two days a week. These are any exercises with repetitions: a barbell, exercises with an elastic band or body weight.
Start with three sets of 8-10 reps. The tenth rep should be much more difficult than the second. If you run three days a week and still have time, don't add more runs. It is better to do strength exercises for two days.
Also, don't forget about flexibility. Include stretching exercises two to three times a week. Ideally, there should be 60 seconds per major muscle group. Stretching is good when you cool down after your main workout. Also add balance and coordination exercises.
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