Exercise Frequency

August 4th, 2011 by Lou Leave a reply »

How often should one exercise? Your goals and objectives will determine how much time to invest. Many exercisers either exercise too often or not enough. You need to ask yourself what do you want to accomplish?

For general fitness, the American College of Sports Medicine (ACSM) says one should exercise “most days of the week” You should incorporate the four components of fitness; cardiovascular, muscular strength, muscular endurance and flexibility. These four can be done individually throughout the week.

Cardiovascular or cardio, is define as any activity that raises the heart rate for a minimum of twenty minutes. A good barometer is the “talk/sing test” You’re able to talk but not sing. It should be SLIGHTY uncomfortable. Walking, biking, jogging, etc., are prime examples.

Muscular strength is defines as the ability of a person to exert force on physical objects using muscles. Free weights, body-weight exercises such as pushups or situps or selectorized machines found in gyms are good examples. These exercises helps with body alignment, performing everyday task with ease, relieves stress, etc.

If you’re sedentary, starting at about 35, we lose an average of about 3% – 5% of muscle per decade. This number jumps to 1% – 2% per year after the age of 50!! This is easily reversible thru exercise.

Muscular endurance is defined as the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time. As with walking, biking, jogging, etc., are also prime examples.

Flexibility is the ability of your joints to move through a full range of motion. Having flexibility in your muscles allows for more movement around the joints. Stretching after your workout, when your muscles are warm and pliable, is a great way to increase flexibility and keep your body protected from injury.

If you’re a novice or would simply like a more well-rounded routine, please consult a certified personal trainer for proper technique.


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