How much exercise should you do each day?

 

Regular exercise not only helps you lose weight. It can improve your mood, give you more energy and maybe even help you live longer. Understanding how much exercise you need to do each day is only half the picture.

You also need to know what kind of exercise you need. There are two types of energy systems, aerobic (often called cardio training) and anaerobic (often called strength or resistance training).

Aerobic training

Moderate aerobic วิธีบริหารร่างกาย brisk walking, running (at a slow running pace), cleaning the car, etc. Strong aerobic exercise includes things like marathon running, long-distance cycling and lap swimming. These types of workouts make your heart beat and are generally performed for a long time.

Anaerobic training

Anaerobic training includes strength training exercises such as weightlifting or boiler bell swinging. These exercises can only be performed for a short period of time because the body is not able to produce enough energy to last longer.

How much exercise should you do each day?

It is recommended that you exercise at least 30 minutes of exercise six days a week. This is further divided into 150 minutes of moderate or 75 minutes of vigorous aerobic exercise spread over four days a week.

Switch between aerobic and anaerobic training that works for all major muscle groups. This includes your legs, hips, back, abdomen, chest, shoulders and arms. Give your body time to rest and repair itself on the seventh day.

But I do not have time to train

If you have a busy life, finding a time interval of 30 minutes each day for exercise can be a challenge. But studies have found that three 10-minute workouts each day are just as beneficial as a 30-minute period.

For example, you can go for a quick walk in the morning, at lunchtime and again in the evening. The health benefit is the same as walking fast for a period of 30 minutes. Almost everyone can find a few 10 minute periods in their schedule every day.

Increase your intensity

To get more health and fitness benefits, keep the same intensity level, but double your weekly aerobic activity to 300 minutes. Another option when you get fitter is to increase the intensity of your exercises steadily.

You do not have to punish your body with a brutal boot-camp training routine to lose weight and stay in shape. However, performing the right exercises regularly will have a more positive long-term effect.