HOW MUCH PHYSICAL ACTIVITY IS ENOUGH?
WEEKLY PHYSICAL ACTIVITY REQUIREMENTS FOR FITNESS:
RESISTANCE TRAINING
Beginning or novice (up to 2 months): 2-3 sessions per week (8-12 per month) with exercises for all the major muscle groups (legs, chest, back).
Intermediate (between 2 and 12 months): 3 sessions per week (12 per month) if using total body training sessions OR 4 sessions per week (16 per month) if using a split routine (i.e. training different muscle groups each session). Building muscle is especially important if you are peri-menopause.
Advanced (between 1 and 3 years): 4-6 sessions per week (16-24 per month); these individuals are typically doing a "split routine" and / or may perform many sessions in a single day.
CARDIO
Moderate-intensity aerobic activity (i.e. brisk walking) - At least** 5 days per week / 150 minutes per week OR
Vigorous-intensity aerobic activity (i.e. jogging or running) - At least** 3 days per week / 75 minutes per week OR
Any combination of moderate- and vigorous-intensity aerobic activities - 3-5 days per week
Research also reveals that for general health improvements and the prevention of weight gain, individuals should aim to expend 1200 to 2000 calories through physical activity per week.
FLEXIBILITY & BALANCE, ETC.
Flexibility and neuromotor (balance, agility, coordination) are also recommended at least** twice per week.
** The key phrase to note is "at least" with more benefits being realized with more activity.
I often hear of people concerned and frustrated about not seeing results either working with a trainer or on their own. A couple of reasons why that might be:
The lack of progressive overload. This means you are not gradually increasing the difficulty of your workout as your body is adapting to the current stress / demand of the exercises.
Lack of adherence. This means you are not actually sticking to your plan CONSISTENTLY. You must match your behaviors to your goals.
Poor / inconsistent nutrition habits. Diet / nutrition accounts for at least 70 percent of the health-and-weight loss equation. Movement and regular exercise are important for many reasons, but they don't mean much if the foundation of your nutrition is full of holes. "Cardio" has modest effects on body composition without concomitant dietary modifications. You absolutely must create a calorie deficit if you want to burn body fat. Again, you cannot "out-exercise" a poor diet.
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