For top health, it is recommended 30 mins, five times a week of moderate and rigorous intensity.
All of the exercises below are important. Find what you like within each category and work on fitting them all in your weekly movements.
Muscle-building exercises. Can include weights, resistance bands, and body weight exercises. Aim to work your muscles 2 or more times a week.
Try it out: planks, biceps curls, lunges, pushups, squats, inverted rows, pull-ups.
Break a sweat with low-intensity cardio includes: speed-walking, jogging, dance class, and swimming. Any activity that elevates your heart rate is considered cardio.
Aerobic means "With Oxygen." If you can talk during your workout, you are in the aerobic zone. Aerobic exercise burns mainly fat and carbs as fuel- putting us in the famous "Fat Burning Zone."
Try it out: running, dancing, cycling, incline-walking, climbing stairs, swimming laps, playing a sport (basketball, soccer, tennis, etc.)
Anaerobic means "without oxygen." You are breathing heavily, having a hard time catching your breath, and you definitely cannot talk during the workout, you are performing anaerobic exercise.
The fuel from this kind of exercise is carbs and amino acids (protein). However, it has been shown that when performing anaerobic exercises, we continue to burn calories hours after the exercises was performed. In those moments, fats are burned as well and protein is used to repair and build muscles.
Try it out: HIIT, running, biking (intensely), Crossfit/ circuit training workouts, power lifting
These can be done separately, but together they offer more benefits. Stretching can reduce risks of accidents, teared muscles,. Balance exercises are wonderful to help prevent balance issues as we get older. They also help build inner core and back strength and require spatial awareness. Mobility helps us stay flexible and increases our range of motion. Make sure to do these after having warmed up your muscles!
Try it out: yoga, pilates, stretching, movements requiring balance
Walking, standing more often, doing chores, gardening, walking around the mall., biking to work, etc. It is all of the times that you are not sitting or lying down, but not specifically doing your workout. Our society is becoming more and more sedentary.
Try it out: walking your dog, gardening, using a stand up desk, walking farther to your car
Please consult your doctor before practicing new forms of exercises.
Workouts should be performed slowly, incrementally, and at your own pace. Never force on a movement that does not feel comfortable or safe; listen to your body.
Moreover, don't forget to stay hydrated and eat nutritiously and sufficiently to replenish after working out!