Thursday, August 11, 2011

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