How long should I work out in a week to be healthy

aerobic exercise

The World Health Organization gives such recommendations:

• 150 minutes per week of moderate physical activity, such as walking. Ideally for 30 minutes five days a week.
• Or 75 minutes a week of high-intensity exercise. For example, jogging three days for 25 minutes.

It is important to distribute the training a few days a week. If one day you are engaged in a half hour on the exercise bike, it does not mean that you can then do nothing.

Combine moderate and heavy loads. Here are some options:

• walk on foot to and from work (5 × 30 = 150 minutes of moderate loads).
• Run 3-5 km on Mondays, Wednesdays and Fridays (3 × 25 = 75 minutes of intense loads).
• 90 minutes of intensive work on the exercise bike, 2-3 days a week walking (1 × 90 = 90 minutes of intense loads, 3 × 15 = 45 minutes of moderate loads).
• Monday - A 30-minute bicycle ride, Wednesday - a 45-minute water aerobics classes on Saturday - a short walk on Sunday - hour lawn cut (30 + 45 + 30 + 60 = 165 minutes of moderate loads).

If you're used to a lot of sports, these numbers you will seem a trifle. They can double. For example, 150 minutes per week devote intensive training every day or hour of walking before breakfast. Note that all of these recommendations are intended for people under the age of 65 years.

The maximum limit of training does not exist. The more you do, the better. Just do not overdo it. If you've rarely walked, do not start abruptly to prepare for a marathon.

Exercises for strength and flexibility

So far, we have touched only aerobic exercise. During which you are constantly moving, your heartbeat quickens. But do not forget to give time and other forms of training. WHO advises two days a week to engage in intensive strengthening muscles. This is any exercise with repetitions: Rod, exercises elastic band or own weight.

Start with three sets of 8-10 repetitions. Tenth repeated must be much harder second. If you do three days a week run, but you have still time, do not add more runs. It is better to do two days of strength training.

Also, do not forget about flexibility. Two or three times in turn exercise a week to exercise stretching. Ideally, each major muscle group should account for 60 seconds. Stretching is good to do during the cool-down after the main exercise. Also add exercise on balance and coordination.