How Much Exercise Do You Need?

Some workout routines can be challenging, and you may find it difficult to find the exercises that work for you and that you like doing.  Finding the most effective workout that gets you the results you desire can take more time than you desire. With the stay-at-home orders caused by the COVID-19 pandemic and limited access to gyms, it’s important to stay focused while you continue to make your exercise program a priority.

It helps to know how much exercise you need. Physical fitness guidelines say adults should do at least 2 hours and 30 minutes a week of moderate-intensity exercise. That is 30 minutes a day, 5 days a week. Thirty minutes a day of weight training will get you different results than 30 minutes a day of cardiovascular exercise such as biking or jogging. Age, injuries, chronic conditions, and other limitations factor in well. A 20 year old adult will do a different routine than a 60 year old adult.

The amount of exercise you need is based on you and your goals. No two people are alike and workout routines vary greatly. As they should. The beauty of exercise is we can tailor workout routines to our needs and wants. We have the power to learn how to exercise and choose the things we like to do. Someone with a weight loss goal will require a different routine than an athlete wanting to gain muscle.

What are your goals?
Spend some time and think about your goals. What do you want to achieve with your exercise program? Do you want to reach a weight goal? Maybe you want to build strength and flexibility. Factor in your specific needs. Write down your goals. Be as specific as you can but be realistic and make attainable goals. You can change your goals as you go along.

What kind of exercise do you need?
A good full body workout including strength and cardio will go a long way to meeting your goals and desires. Varying up your routines to your specific goals can make reaching your goals more inspiring. A great alternative is to get outdoors and hike or play sports.

What is your minimum?
You do not have to go all out every workout session. If you have limited time or energy you may need to do a minimal workout. That is great! Keep your routine going and do not lose your momentum. Perhaps calisthenics with walking or biking for 45 minutes is your minimum workout. Or 20 minutes of weights with 20 minutes of treadmill. Find your minimum workout and use it when time is a factor. Just keep moving!

What is your maximum?
Your maximum workout is the most you can do. It is the end of the scale where you push yourself to reach new territory. If you have never done a pull up, you do the exercises to do a pull up. If you never run 5 miles, you work a routine to get to 5 miles. Put together your routine to push yourself. Push your limits and reach your ultimate goals.

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