While at one time going to the gym, lifting weights and working out on a regular basis was enough to build lean muscle and lose stubborn belly fat, today many people put in the hard work only to discover that they aren’t achieving the results they hoped for. Many people ask “How much exercise is enough to hit my personal fitness goals?”
How much exercise is enough to hit my personal fitness goals?
The problem is this: Exercise shouldn’t be a one-size-fits-all approach. Your routine should be specifically tailored to your needs.
So, how do you stay fit, firm and fabulous at any age?
Start with the basics
According to the Center for Disease Control (CDC), healthy adults reap the most benefits from exercise when they are physically active for at least 150-500 minutes a week. Maintaining a regular exercise routine can help lower blood pressure, prevent chronic diseases like diabetes, boost quality sleep and reduce levels of depression and anxiety.
Write down your goals
Everyone has different objectives. Find some quiet time when you can reflect on what you really want to accomplish and then jot down your goals. Do you want to tone your sagging upper arms? Are you trying to build muscle? Do you wish to drop 20 pounds?
Seeing your plan in print will help you visualize success for the future.
Take a fresh look
To get in the best shape of your life, evaluate your exercise routine. As with most things in life, balance is key. If you are only working out, then you are missing out. Your body craves a variety of exercise from cardio for the heart, stretches for the muscles and yoga for the mind.
If your goal is to get healthy and be physically fit, develop an exercise regimen that incorporates all types of movement. Try swimming, brisk walking or cycling for cardio; lifting weights and utilizing strength-resisting bands for muscle toning; and yoga, tai chi and dancing for flexibility and stability training.
If weight loss is the name of the game, you’ll probably need to go above and beyond the CDC’s recommendations of 150-500 minutes per week. However, it is important to keep in mind your current fitness level.
You can’t start off as an exercise ninja; you have to gradually work up to that level. Don’t shock your body with high intensity workouts immediately. Begin with targeted.