Fitness Guidance on Exercise Intensity & Duration for Best Looking Body
Most of all, for the best looking body possible, exercise with intensity as long as you want or can. Furthermore, use the latest United States Government fitness guidance. Indeed, these federal guidelines give you fitness guidance on how much time and intensity is best for your situation. Finally, check out the new recommendations on stretching before exercising .
Fitness Guidance for Adults Under 65 Years of Age
Most of all, the fitness guidance below apply to adults under 65 years of age with no limiting health conditions, and are generally fit.
Important Health Benefits
First, at least 150 minutes of moderate intensity aerobic activity, such as brisk walking. Otherwise, 75 minutes of vigorous intensity activity, such as jogging and swimming.
On the other hand, an equivalent mix of moderate and vigorous intensity aerobic activity each week. In addition, moderate or high intensity muscle strengthening activities on 2 or more days a week. Furthermore, the muscle strengthening activities work all major muscle groups. Also, the muscle groups include legs, hips, back, abdomen, chest, shoulders, and arms.
Even Greater Health Benefits
First of all, at least 300 minutes of moderate intensity aerobic activity, such as brisk walking. Otherwise, 150 minutes of vigorous intensity activity, such as jogging and swimming.
On the other hand, an equivalent mix of moderate and vigorous intensity aerobic activity each week. In addition, moderate or high intensity muscle strengthening activities on 2 or more days a week. Furthermore, the muscle strengthening activities work all major muscle groups. Also, the muscle groups include legs, hips, back, abdomen, chest, shoulders, and arms.
Fitness Guidance for Adults 65 Years of Age and Older
Most of all, the fitness guidance below apply to adults 65 years of age and older, are generally fit. In addition, they have no limiting health conditions.
First of all, at least 150 minutes of moderate intensity aerobic activity, such as brisk walking or gardening. Otherwise 75 minutes of vigorous intensity activity, such as jogging and swimming.
On the other hand, an equivalent mix of moderate and vigorous intensity aerobic activity each week. In addition, moderate or high intensity muscle strengthening activities on 2 or more days a week. Furthermore, the muscle strengthening activities include lifting weights or using resistance bands.
And, the muscle strengthening activities work all major muscle groups. Also, the muscle groups include legs, hips, back, abdomen, chest, shoulders, and arms.
Other Guidelines
Fitness Guidance on Exercise Intensity
Most noteworthy, use a 10 point scale where 0 is sitting and 10 is working as hard as you can.
Fitness Guidance on Stretching Before Exercise
Especially, relevant, the latest fitness guidance no longer recommend stretching before starting your exercise. Rather, the recommendation is that you start your exercise routine with a warm-up. And, an easy walk or a sport specific activity such as easy serves or ground strokes in tennis will do. Furthermore, do the warm-up for five to 10 minutes. As a result, the warm-up gets the blood flowing through your muscles and warms them up. And then you can stretch your muscles. Otherwise, you can stretch them after your exercise routine is over.
Fitness Guidance on Heart Rate Targets
Yet, another method to figure out how intense you are exercising, is to use the heart rate table below. First of all, the table shows target heart rate guidelines for different ages in beats per minute (bpm). Also, the maximum heart rate is about 220 minus your age. Furthermore, the High Intensity Interval Training (HIIT) column id sourced from the American College of Sports Medicine. Yet, HIIT should be approached with caution – it is meant for those who are in excellent physical condition. Furthermore, even though the column has numbers for those over 60 and especially over 70, HIIT may be inappropriate for you.
Age (years) | Moderate Intensity (50-70%) | Vigorous Intensity (70-85%) | HIIT Intensity (80-95%) | Average Max Heart Rate (100%) |
---|---|---|---|---|
20 | 100 - 140 | 140 - 170 | 160 - 190 | 200 |
30 | 95 - 133 | 133 - 162 | 152 - 181 | 190 |
35 | 93 - 130 | 130 - 157 | 148 - 176 | 185 |
40 | 90 - 126 | 126 - 153 | 144 - 171 | 180 |
45 | 88 - 123 | 123 - 149 | 140 - 166 | 175 |
50 | 85 - 119 | 119 - 145 | 136 - 162 | 170 |
55 | 83 - 116 | 116 - 140 | 132 - 157 | 165 |
60 | 80 - 112 | 112 - 136 | 128 - 152 | 160 |
65 | 78 - 109 | 109 - 132 | 124 - 147 | 155 |
70 | 75 - 105 | 105 - 128 | 120 - 143 | 150 |
75 | 73 - 102 | 102 - 123 | 116 - 138 | 145 |
80 | 70 - 98 | 98 - 119 | 112 - 133 | 140 |
Most noteworthy, you can monitor your heart rate by taking your own pulse or using any of the wearable devices that are widely available. Especially relevant, is that if you are just starting out, aim for the lower number in the “Moderate Intensity” column (50 percent).
Conclusion
Most noteworthy, exercising, following fitness guidance, will get you the maximum health benefits. Yet, that doesn’t mean you can’t exceed the fitness guidance. Most of all, those who are into sports, training for athletic competitions, or are really into working out hard, may exceed the guidelines. In conclusion, always listen to your body, use caution, and protect your body.