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How Hard Should I Work Out To Improve My Fitness Level?

Exercise improves your overall fitness, which can help boost your immune system — the body’s defense against infections.”It can also help improve cognitive function and helps lower the risk of death from all causes” It also lowers risks associated with depression and anxiety 

HOW MUCH?

For most healthy adults, the Department of Health and Human Services recommends:

At least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity, or a combination of moderate and vigorous activity. The guidelines suggest that you spread this exercise throughout the week. Examples include running, walking or swimming. Even small amounts of physical activity are helpful, and accumulated activity throughout the day adds up to provide health benefits. Strength training exercises for all major muscle groups at least two times a week. Examples include lifting free weights, using weight machines or doing body-weight training 

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389

Wait.. HOW HARD are we talking now?

Take 220-your age. Then take 60-85% of that number and that’s about how hard you should be working in your cardio training. About a 7-8 on a scale of 1-10 or a talk but not sing level means you are really working. With weights you should lift as much weight for as many reps as it takes so the last 2-3 reps are very difficult to complete. This is where the change happens and your fitness level makes changes that you notice read more readily. That said any movement is generally better than no movement. If you are like me, on some days that’s unlikely to happen unless someone is there making sure I go that hard.

These are general guidelines. Please check with your doctor before beginning any exercise program. Listen to your body. For more customized recommendations book a personal consultation or training session. 


How Hard Should I Work Out to Improve My Fitness

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