To determine how many minutes you should work out each week, it depends on the intensity of your chosen activities. The general guideline is to aim for at least 150 minutes of moderate-intensity aerobic activity or at least 75 minutes of vigorous-intensity aerobic activity weekly.
Understanding Exercise Intensity
- Moderate Intensity: Activities where you can talk but not sing. Examples include brisk walking, water aerobics, and cycling at a casual pace.
- Vigorous Intensity: Activities where you can only say a few words without pausing for breath. Examples include running, swimming laps, and high-intensity interval training (HIIT).
You can also combine moderate and vigorous activity to reach your weekly goal.
Weekly Workout Recommendations
Below is a table to easily illustrate how much you need to workout per week based on intensity:
| Intensity | Recommended Weekly Minutes |
|---|---|
| Moderate | 150 minutes |
| Vigorous | 75 minutes |
| Combination | Equivalent to the above |
Tips for Reaching Your Workout Goal
- Spread it out: Aim to distribute your workouts over several days of the week.
- Combine activities: Include both moderate and vigorous activities for a balanced routine.
- Be consistent: Regular workouts are more effective than sporadic ones.
- Start slowly: If you're new to exercise, begin with shorter sessions and gradually increase the duration and intensity.
- Listen to your body: If you're in pain, stop and rest.
Examples of Weekly Workout Schedules
- Moderate-Intensity: Five 30-minute brisk walks each week will get you to 150 minutes.
- Vigorous-Intensity: Three 25-minute runs each week will get you to 75 minutes (an additional 5 minute buffer).
- Combination: Two 30-minute brisk walks and two 20-minute jogs, totalling 100 minutes. This exceeds the minimums for each intensity making a perfectly viable workout week.
In conclusion, you should aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week, or an equivalent combination of both. Remember to spread this out over multiple days.
