What exercise is the right one for you?
What amount of physical activity do you need to maintain good cardiovascular health?
Exercise is essential to living heart-healthy.
Almost any physical activity is
better than none for your heart.
Lack of physical activity is a major risk factor for cardiovascular disease.
Choose exercises that you will enjoy doing
One of the reasons people find their exercise program falls is due to
boredom. If going for a walk is something you enjoy, then by all means
turn it into a daily
health and fitness opportunity. Choose more than one type of exercise
Your regular weekly exercise routine should include both aerobic exercise (such as walking, jogging, cycling, aerobics, or sport that involves running) for cardiovascular health, plus gym-type sessions for muscular and bone health. This combination will ensure that you work on all aspects of your health and fitnessSet aside an exercise time each day
Setting aside a dedicated exercise time each day can help to turn
regular exercise into a habit. In this way, you’ll find you are less likely to ponder whether to go for a walk or run — before you know it, you’ll be training regularly, just because that’s what you do at that time of
day!
You should have at least 30 minutes of moderate-intensity aerobic activity four to five days a week, or at least 25 minutes of aerobic activity at least 3 days a week.
Moderate muscle-strengthening activity at least 2–3 days a week.
For Lowering Blood Pressure and Cholesterol
An average 40 minutes of moderate aerobic activity 3 or 4 times a week.
- Figure out what your fitness level is and then set a goal for yourself.
- What is your reason for exercising?
1. Do you want to lose weight
High-intensity training is essential for weight management; it sheds calories and keeps you in your safe heart rate zone.
2. Want to improve your endurance or your flexibility?
To use every muscle in your body, you could practice something like boxing. Just one hour of punching bag boxing will burn approximately 400 calories for a 130-140-pound woman.
3. Are you looking to tone up and/or build muscle
resistance training is key to building muscle.
Pick up a kettlebell. Just 30 minutes of this exercise burns roughly 600 calories for a 130-140-pound woman.
You can improve your overall health by doing some yoga as well. You can burn somewhere in the range of 160 calories in just one hour.