What are your fitness goals? Is it to lose weight, get healthy, maintain your weight? Whatever the goal, there are a few guidelines to help you achieve your fitness. Of course a clean and healthy diet is a major part, but working out is the other half of the puzzle. See if you're meeting your exercise needs.
If you want to:
Lose Weight. Creating that caloric deficit is major work. To lose weight, you should workout for one hour per day, at least 5 times a week. You also need to get your heart pumping. This means that light-intensity exercise like walking or household chores doesn't count. Get your heart rate up with high-intensity exercise, like intervals.
Maintain Weight Loss. Studies have shown that people who lost a significant amount of weight, were able to maintain their weight loss with a healthy lifestyle and at least one hour of exercise daily. The FDA recommends to workout at least one hour a day and up to 90 minutes 5 times a week to maintain weight loss.
Stay Healthy. Regular exercise and fitness routine is a vital way to lower your risk for cancer and other diseases. The American Cancer Society recommends you get up to 45-50 minutes of exercise 5 times per week to lower your risk for breast cancer. Interesting! The American College of Sports Medicine suggests that all adults under 65 exercise for 30 minutes a day, 5 times a week (at least moderate-intensity cardio) or intense cardio for 20 minutes daily, 3 times per week. This will lower you risk for heart disease.
Working out for 300 minutes weekly takes commitment. So don't be hard on yourself. Take one day at a time, but do set goals for yourself! Whether it's a daily or weekly goal. It's alright to break up the exercise if you can't get an hour in each day. Just make sure you are doing moderate to high-intensity. You can do it!
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