Frequency of Exercise Sessions: The Optimal Exercise Routine
Adults should aim for regular exercise as part of a healthy lifestyle, according to the American College of Sports Medicine (ACSM). Specifically, they recommend adults engage in at least 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity aerobic activity each week, in addition to two strength-training sessions.
These recommendations cater to individual needs and health goals; the frequency and intensity of exercise may vary based on age, says orthopaedic surgeon Anne Marie Chicorelli, DO. Regular exercise benefits the cardiovascular system, reduces inflammation, promotes bone health, and supports brain function.
The ACSM emphasizes that an ideal workout routine balances both cardio exercises and strength training. Cardio exercises help with weight loss, protect against Alzheimer's disease, and elevate mood, while strength-training exercises foster muscle building and boost metabolism.
For cardiovascular health and weight loss, the ACSM suggests 150 minutes of moderate-intensity aerobic physical activity each week. This equates to 30 minutes of moderate exercise five days a week. Alternatively, engaging in 20 minutes of high-intensity exercise three days a week can also yield heart-healthy benefits. To gauge the intensity of your workout, subtract your age from 220 to find your maximum heart rate. For instance, a 30-year-old would have a max heart rate of 190 beats per minute.
In terms of strength training, the ACSM recommends two sessions a week, focusing on all major muscle groups to boost bone health and decrease fracture risk. Exercises do not necessarily have to be performed at the gym; daily activities like gardening, dancing, cleaning, or even playing with one's child can help build strength and contribute to exercise minutes.
Regarding frequency and volume for weight loss, increasing these elements may yield better results, according to Chicorelli. However, she stresses the importance of a positive mindset when approaching exercise. Rather than focusing on weight loss, one should aim to improve overall health by adopting habits like eating healthier and engaging in regular exercise.
Incorporating flexibility and neuromotor exercises like yoga or tai chi can complement aerobic and strength training. Breaking up sitting time with frequent activity breaks also supports cardiovascular health and reduces the risk of chronic diseases.
- Adults can incorporate yoga or tai chi, which are flexibility and neuromotor exercises, into their workout routines to complement aerobic and strength training for a well-rounded fitness-and-exercise lifestyle.
- For those aiming to lose weight, increasing the frequency and volume of their exercise routine might yield better results, as suggested by orthopaedic surgeon Anne Marie Chicorelli, DO. However, maintaining a positive mindset is crucial when approaching exercise, focusing on improving overall health, rather than exclusively weight loss.
- Engaging in daily activities such as gardening, dancing, or even playing with one's child can help build strength and contribute to exercise minutes, according to the American College of Sports Medicine (ACSM), which emphasizes that these activities can foster muscle building and boost metabolism.
- To support brain function, reduce inflammation, and promote bone health, the ACSM recommends that adults aim for regular exercise as part of their lifestyle, with at least 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity aerobic activity each week, in addition to two strength-training sessions.
