If you're thinking, "How can I meet the guidelines each week?" don't worry. You'll be surprised by the variety of activities you have to choose from. To meet the guidelines for aerobic activity, basically anything counts, as long as it's done at a moderate- or vigorous-intensity for at least 10 minutes at a time.
By picking physical activities you enjoy and that match your abilities, it will help ensure that you stick with them. If you're not sure where to start, here are some examples.
Example 1: Moderate Intensity Activity and Muscle Strengthening Activity
|
|||||||
|---|---|---|---|---|---|---|---|
Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
|
30 minute brisk walk  |
30 minute brisk walk |
30 minute brisk walk |
Weight training  |
30 minute brisk walk |
30 minute brisk walk |
Weight training |
|
Total:
150 minutes moderate-intensity aerobic activity + 2 days muscle-strengthening activity |
|||||||
Example 2: Vigorous Intensity Activity and Muscle Strengthening Activity
|
|||||||
|---|---|---|---|---|---|---|---|
| Sunday | Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
|
25 minute jog  |
25 minute jog and weight training
|
Weight training |
25 minute jog |
||||
Total: 75 minutes vigorous-intensity aerobic activity + 2 days muscle-strengthening activity |
|||||||
Example 3: Mix of Moderate & Vigorous Intensity Activity and Muscle Strengthening Activity |
|||||||
|---|---|---|---|---|---|---|---|
Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
|
30 minute brisk walk |
15 minute jog |
Weight training |
30 minute brisk walk |
Weight training |
15 minute jog |
30 minute brisk walk |
|
Total: The equivalent of 150 minutes of moderate-intensity aerobic activity + 2 days muscle-strengthening activity |
|||||||
Doing activity that requires moderate effort is safe for most people. But if you have a chronic health condition such as heart disease, arthritis, diabetes, or other symptoms be sure to talk with your doctor about the types and amounts of physical activity that are right for you.
Article published by PrecisionPersonalTraining.com. Precision Personal Training is a private fitness studio in Pinecrest, Miami, Florida, dedicated to making you feel and look sexier than ever! We have numerous personal training programs to serve you regardless of your age, condition or fitness level. If you want to be healthier and fitter, we can help you! Please contact us now » Or schedule a FREE complimentary personal training session now »