First off, you need to know what your personal fitness goals are and go from there. For example, a track and field athlete will be training for endurance (cardio) and may not do as much weight training. A person who wants to build muscle mass will typically
not do a lot of cardio as it may cause muscle loss.
The CDC (Center for Disease Control and Prevention) generally advises that adults should do at least 150 minutes of moderate to high intensity exercises each and every week; which is only 30 minutes of exercise 5 days a week. Considering how much time the average adult spends watching TV or is on the internet… 30 minutes of exercise should be easy to fit into your daily routine. Exercise is important and needs to be factored into our daily schedule; considering all of it’s health benefits.
If you want to lose weight, you need to do moderate to high intensity exercises. This type of exercise will increase your heart rate and burn more calories. Examples of these exercises are: kickboxing, jump rope, cycling classes, sprinting, treadmill programs, etc.
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Bodyweight exercises are a moderate/high intensity workout and a great way to lose weight and tone your body. Easy and convenient, as no equipment is necessary and these exercises can be done anywhere. These highly effective compound exercises work multiple muscle groups all at one time, enabling you to burn a ton of calories, and tone your body. Examples of these type of exercises are: squats, lunges, burpees, jumping jacks, planks, push ups, total body extensions, jump squats, etc. To really kick things up a notch you can add weights to these exercise by using resistance bands, stability balls, dumbbells and barbells.
Adding resistance training is very important for maintaining muscle, especially after the age of 40; we lose muscle mass as we get older. Women typically shy away from lifting
weight for fear of ‘bulking’ up. However, this is impossible, due to the fact that women simply do not have enough testosterone to build muscle like a man. Women have 40% less testosterone, so ladies… lift those weights! Resistance training should be done at least 2 – 3 times a week. These sessions should be done separately from cardio workouts. It’s important to take at least a day of rest after training with weights to allow your body/muscles time to recover.