How Much Exercise Do I Need?
Posted: Monday, July 20, 2009
by Donovan Baldwin
No Diet 4 Me
Gee! I wish you hadn't asked me that!
The reason is that I really don't have an answer for you.
Not trying to fluff you off, it's just that it's not THAT simple.
There are so many factors that go into determining the answer to that question that there is no way some guy who writes articles on health and fitness topics can give you a definitive answer in one short article.
- Strength
- Endurance, Stamina, Cardio
- Flexibility
For example:
Your age
Your weight
Your weight
Your level of fitness
Your sex
Your past history of exercise and fitness
Your health (including conditions such as arthritis or high blood pressure)
Your available time
Your available resources
Your commitment
Your genetic inheritance
Just to name a few.
Another factor to consider is your motivation, and I don't just mean how committed you are to the idea of regular exercise. I am talking about what you are trying to achieve.Are you wanting to just lose a few pounds? Do you need to lose a lot of weight? Are you hoping to live a long and healthy life? Are you more concerned about appearance or health? Do you hope to compete, and, if so, are you going to run a marathon, pose in a bodybuilding contest, do power lifting, swim the English Channel, or beat your buddies at golf?
All of these factors go into determining how much exercise you need. In order to come up with an answer tailored to your particular situation, you will have to take all of these things into consideration.
You may even have to consider such relevant matters as how much room to you have for exercising or for exercise equipment. The amount and type of exercise you perform might even be constrained by Mother Nature.
Having said all that, it IS possible to lay out some general guidelines.
FLEXIBILITY EXERCISES: Exercises to help loosen and limber you up can be done daily if moderate, although three or four times a week will be the minimum for most people.
By the way, do not confuse flexibility exercises with warm-up exercises. Warming up should be a gradual start up that eventually encompasses most of the body, and the big muscle groups in particular. In fact, flexibility exercises are best done AFTER the main exercise session, once the body is "warmed up" and nice and limber.
CARDIO EXERCISES: What used to be referred to as endurance, or stamina, exercises now generally fit under the heading of cardiovascular exercises. Most commonly will be aerobics, running, walking, bicycling, and swimming laps. Cardio should be done at least three times a week for at least 20 minutes. While it is possible to do more once you are trained and fit, and know what you are doing, I would not recommend doing cardio more than five times a week.
People interested in walking for weight loss may want to build themselves up to 45 minutes at a whack, done five times a week. You need to get up around that level to burn fat effectively. Again, this all varies per person, and this is only a general guideline.
STRENGTH EXERCISES: Strength training, most often in the form of progressive resistance training, can be done as little as once a week, but you will probably get better results with two or even three workouts. Remember, in strength training, you have to consider each muscle group that you want to exercise. Where walking or swimming can provide cardiovascular fitness which benefits the entire body, a curl will strengthen the bicep, a press will strengthen the triceps, and a bench press will strengthen mainly the pectorals.
On the topic of strength training, notice I mentioned progressive resistance training. Bodyweight exercises such as pushups and chin-ups are great exercises, but you have to already be strong enough to use them effectively for them to contribute much to a fitness program. You CAN work your way up, starting with knee pushups, and gradually progressing to more strenuous levels. However, it is easier and more effective to start low and progress scientifically using the progressive resistance provided by free weights or various exercise machines such as Total Gym or Bowflex.
With experience comes knowledge in most things. Exercise is no different. I have been exercising since 1970 (actually making tentative forays into the field as early as 1960), and I have a pretty good idea of how much exercise do I need. However, someone new to the subject may mistake his or her ability or level of readiness, and, at best, lose interest due to overexertion, or, at worst, injure oneself.
Start light and slow and gradually increase the challenge you present yourself, and soon you will be able to answer the question, "How much exercise do I need?" for yourself.
ABOUT THE AUTHOR:
Donovan Baldwin is a freelance health and fitness writer currently living in Stone Mountain, Georgia. He is a University of West Florida alumnus (BA Accounting 1973), and is retired from the U.S. Army after 21 years of service.
Visit his website at http://nodiet4me.com/health_products for, you guessed it, health products!
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