The frequency of exercise depends on your fitness goals, current fitness level, and overall health. Here are general guidelines for different types of exercise:
Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week. This can be broken down into:
Engage in muscle-strengthening activities on two or more days a week. Focus on all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). Each session should include:
Perform stretching exercises at least two to three times a week to improve flexibility. Each stretch should be held for 10-30 seconds and repeated 2-4 times per muscle group.
For older adults or those at risk of falls, incorporate balance exercises into your routine at least two to three times a week. Activities can include:
HIIT can be done two to three times a week. These sessions involve short bursts of intense exercise followed by rest or low-intensity exercise. Each session typically lasts 20-30 minutes.
It is generally recommended to aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week, along with muscle-strengthening activities on two or more days a week.
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