How Much Exercise Do You Need?

How much exercise do humans need? Exercise is a great way to feel better, boost your health, and have fun. Here’s my take on how much you need (backed up by the Mayo Clinic + US DHHS):

• We need to do a bit of cardiovascular (increased heart rate and breathing) exercises at least 3 to 4 times per week for between about 30 to 40 minutes per session.

• We need to do strength training at least 2 times per week for all major muscle groups. 

My Total Body Fitness classes are purposely designed to meet the exercise guidelines stated above.  I take great pride in designing these workouts to give you safe full-body movement to increase your heart rate and coach you through strength training for all of the major muscle groups of our bodies!  The level of intensity for both cardiovascular training and strength training are completely at your discretion for every workout.  I simply give you the basic ideas and you modify as needed for your body. JUST SHOW UP AND DO YOUR BEST!

To support these concepts, here’s the Mayo Clinic’s take (in conjunction with the U.S. Department of Health and Human Services) for healthy individuals:

“Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity.

If you want to lose weight, meet specific fitness goals or get even more benefits, you may need to ramp up your moderate aerobic activity even more.

Strength training. Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.

Strength training can include the use of weight machines, your own body weight, heavy bags, resistance tubing or resistance paddles in the water, or activities such as rock climbing.”

Read more details about the Mayo Clinic + US DHHS guidelines.