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How much exercise is necessary?

People always ask, "How much exercise do I need to get?" There are actually different answers to that question:
  1. Average healthy adult under 65: The ACSM recommended minimum exercise is 30 minutes of cumulative activity, five days every week. That's either 30 minutes on a treadmill, walking, jogging, or whatever activity that is a) cardiovascular and b) moderate intensity. This recommendation of ACSM is approved by many national health organizations, including the American Heart Assoc. (AHA)
  2. Strength training: Strength training makes a body look strong, lean, and upright with good posture. Strength training also has the important benefit of averting lean muscle loss. Lean tissue atrophies after age 25 in both men and woman, but takes a precipitous loss in men after 35 years of age. Weight lifting and axial loading stimulates bone growth, which is important as the rates of occurance in osteoporosis have become more common and prevelent in both genders at very young ages. Strength training should occur about 2-3 times each week
  3. Exercise is cumulative: 10 minutes here, 10 minutes there, but just get it all in. Work your chest one day, back the next, and legs on another. Never forget the importance of core strength!
Need help getting your exercise routine off of the ground? I am an ACSM certified personal trainer. Email me at cagefit@gmx.com

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Exercise- Some Motiviation Required

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Body weight, reexamined...

The constant battle with the scale can be unending and unnerving. Before you even consider using it as your guide to a healthy weight, you should really consider the alternatives:

Body fat percentage: this is the most accurate measure of health and fitness. It means a low weight or lean person can have too much body fat and still have the potential for many ailments associated with being "overweight" including Type II diabetes and osteoporosis, for example. A heavier person with normal body fat percentage would actually be better off. Technology allows us to measure body fat percentage through a bioelectric resistance pad, which are those silver pads you can find on some scales. Make sure you purchase that kind of scale because it really appraises you of true progress- more lean tissue and less fat. See how you fall out on the chart below:



Waist-to-Hip Ratio: this is another effective way to measure how much fat has accumulated around the abdomen. As a general rule, the hips …