My favourite health and fitness tips
Follow these tips for 3 months and surprise yourself!
- Do the
recommended amount of aerobic exercise. There are two
guidelines that exist depending on the intensity of the exercise.
minutes per week of moderate intensity exercise (where you can just
about talk) or 75 minutes per week of more intense exercise (where you
really couldn't talk because you're needing to breathe!). My preferred
solution would be to have a mix of the two and not count the minutes
exactly but know that you are roughly at or above that weekly volume.
Ideally you should spread the exercise out during the week while leaving some rest days. For example, you could do 15 minutes of more intense exercise on some days, or an hour of moderate exercise on another. The total during the course of the week matters more than how you split it up. The intensity of the exercise should be built up gradually if you are just starting. Provided you work up to it, short bouts of very intense exercise such as running interval training have been found to have more positive effects on cardiovascular health and fitness than moderate exercise alone.
- Do the recommended amount of strength exercise. This is to exercise all major muscle groups twice per week. Do note that this doesn't have to be a pure weight lifting session! Many gym classes such as circuit training and body pump etc cover both the strength exercise and aerobic exercise at the same time. Even heavy gardning or lifting will count. The only thing that matters is that all the major muscle groups have been worked and that you didn't just sit down all week. (Or should that be "sit down all weak").