Introduction
Have you ever wondered how much exercise you should do per day to be fit and healthy? Would you like to know how to plan your weekly exercise routine, what is the ideal length of a workout, or how to choose the best cardio exercise for you? If the answer is yes, then this article is for you. In this article, we’re going to explain everything you need to know about physical activity and exercise, from its definition and benefits, to the recommendations of the World Health Organization (WHO) and the factors that influence the amount of physical activity you need.
We’re also going to give you practical tips for distributing your exercise time on a weekly basis, determining the optimal length of an exercise session, combining different types of exercise, and optimizing your rest between exercises.
Plus, we’re going to show you how to reduce the time you spend sitting or sitting inactive each day, and incorporate more movement into your everyday life. By the end of this article, you’ll have a complete guide to exercising safely, effectively, and fun, and thus improving your physical and mental health. So don’t wait any longer, and read on to find out how much exercise you should be doing per day.
Definition of Physical Activity
Before we get into it, it’s important to define what physical activity is and what it isn’t. According to the WHO, physical activity is «any body movement produced by skeletal muscles that requires energy expenditure.» This includes everyday activities such as walking, climbing stairs, doing household chores, playing with children, or dancing. It also includes sports or recreational activities such as running, swimming, cycling, yoga, or playing soccer.
Physical activity is not the same as exercise. Exercise is a type of physical activity that is done in a planned, structured, repetitive manner and with a goal related to the improvement or maintenance of one or more components of physical fitness.
For example, doing an exercise routine at the gym, following a training program for a race, or doing a Pilates session. Both physical activity and exercise are beneficial to health, but they do not have the same effect. Physical activity helps prevent a sedentary lifestyle, which is the main risk factor for many chronic diseases. Exercise helps improve physical ability, which is the ability to perform the physical activities of daily living with ease and without fatigue.
Health Benefits of Physical Activity
Physical activity and exercise have multiple health benefits, both physically and mentally. Some of these benefits are: Reduce the risk of cardiovascular diseases, such as hypertension, heart attack, or stroke, by improving blood circulation, heart function, and blood pressure control.
Improve mental health by reducing stress, anxiety, and depression, improving mood, self-esteem, and confidence, and supporting psychological well-being and quality of life. These are just a few of the benefits of physical activity and exercise, but there are many more.
Physical activity and exercise can also help prevent or improve other health conditions such as cancer, osteoporosis, arthritis, Alzheimer’s, Parkinson’s, or cognitive decline. In addition, physical activity and exercise can improve academic, work, and social performance by increasing concentration, memory, creativity, and communication.
Types of physical activity: aerobic, anaerobic and mixed
Physical activity and exercise can be classified into different types based on the energy system they use to produce the energy needed for movement. The main types of physical activity are: aerobic, anaerobic and mixed.
Aerobic physical activity is activity that uses oxygen as the main source of energy. It is characterized by being of low or moderate intensity, and of prolonged duration. Examples of aerobic physical activity include walking, running, swimming, cycling, or dancing.
Anaerobic physical activity is activity that does not use oxygen as the main source of energy, but other sources such as glycogen or phosphocreatine. It is characterized by being of high intensity, and of short duration. Examples of anaerobic physical activity include lifting weights, sprinting, jumping, or throwing.
Mixed physical activity is one that combines the use of oxygen and other sources of energy. It is characterized by being of variable intensity, and of medium duration. Examples of mixed physical activity include playing soccer, basketball, tennis, or volleyball. Each type of physical activity has its own benefits and requirements, and there is no one better than another. Ideally, you should combine the different types of physical activity to obtain a balanced and complete workout, which improves all the components of physical fitness: aerobic endurance, anaerobic endurance, strength, flexibility, and speed.
How many hours of physical activity are recommended per day?
WHO Recommendations on Physical Activity
The WHO has established recommendations on the amount and type of physical activity that should be done per day according to age and health status. These recommendations are as follows: Children and teens ages 5 to 17:
At least 60 minutes a day of moderate or vigorous physical activity, including muscle- and bone-strengthening activities at least 3 times a week.
Adults 18 to 64 years: At least 150 minutes per week of moderate physical activity, or 75 minutes per week of vigorous physical activity, or an equivalent combination of both, including muscle-strengthening activities at least 2 times per week.
Adults 65 years and older: At least 150 minutes per week of moderate physical activity, or 75 minutes per week of vigorous physical activity, or an equivalent combination of both, including muscle-strengthening and balance-enhancing activities at least 3 times per week.
Pregnant or breastfeeding womenAt least 150 minutes per week of moderate physical activity, spread over at least 3 days per week, with the doctor’s approval.
People with chronic illness or disability: at least 150 minutes per week of moderate physical activity, or 75 minutes per week of vigorous physical activity, or an equivalent combination of both, adapted to their abilities and conditions, with the approval of the physician. These recommendations are minimal, and can be increased for greater health benefits. In addition, they can be adapted to the preferences, needs and circumstances of each person, as long as the principles of safety, progression and variation are respected.
Factors Influencing How Much Physical Activity You Need
The amount of physical activity you need to get each day depends on several factors, including your age, gender, weight, body composition, current physical activity level, health, and goals. There’s no one-size-fits-all formula, but there are some general guidelines that can help you estimate the amount of physical activity you need:
If your goal is to maintain your health, you should follow the WHO recommendations, and get at least 150 minutes per week of moderate physical activity, or 75 minutes per week of vigorous physical activity, or an equivalent combination of both, including activities that strengthen muscles and bones.
If your goal is to improve your fitness, you should increase the amount, intensity, or frequency of physical activity you do, or combine different types of physical activity, to stimulate your body and cause positive adaptations. For example, you can get 300 minutes per week of moderate physical activity, or 150 minutes per week of vigorous physical activity, or an equivalent combination of both, including activities that improve your aerobic endurance, anaerobic endurance, strength, flexibility, and speed.
If your goal is to lose weight, you need to create a negative energy balance, i.e., expend more calories than you consume. To do this, you must combine a balanced and healthy diet with sufficient and adequate physical activity. For example, you can get 45 to 60 minutes a day of moderate or vigorous physical activity, including aerobic and muscle-strengthening exercises, that helps you burn 500 to 1,000 calories a day.
These guidelines are for guidance only, and may vary depending on your personal situation. It is best to consult with a health or sports professional, who can advise you on the amount and type of physical activity that is best for you, based on your age, your gender, your weight, your body composition, your current level of physical activity, your state of health, and your goals.
How to distribute exercise time on a weekly basis?
How to Plan Your Weekly Exercise Routine
Once you know how much physical activity you need to get each day, the next step is to plan your weekly exercise routine. To do this, you should take into account the following aspects: The type of exercise: you should choose the type of exercise that you like the most, that suits your abilities and conditions, and that helps you achieve your goals. You can do aerobic, anaerobic, or mixed exercise, or combine them with each other.
Exercise intensity: You should adjust the intensity of exercise to your fitness level, your state of health, and your goal. You can measure exercise intensity using heart rate, oxygen consumption, or the Perception of Exertion Scale. In general, it is recommended to alternate days of moderate-intensity exercise with days of vigorous-intensity exercise, and leave at least one day of rest between sessions of exercise of the same intensity.
The duration of the exercise: You should determine the duration of the exercise according to the type, intensity, and your goal. In general, it is recommended to do between 20 and 60 minutes of continuous or fractional exercise per session, depending on the intensity and type of exercise. It is also recommended to warm up before and stretch after exercise, between 5 and 10 minutes each.
Exercise frequency: You should set the frequency of exercise based on type, intensity, duration, and your goal. In general, it is recommended to do between 3 and 5 exercise sessions per week, leaving at least one rest day between exercise sessions of the same intensity. It is also recommended to vary the type of exercise each week, to avoid boredom and stagnation.
These aspects are interdependent, and must be adjusted to each other to get the maximum benefit from the exercise. For example, if you increase the intensity of your exercise, you should decrease the duration or frequency, and vice versa. The best thing to do is to follow a personalized exercise plan, which can be designed by a health or sports professional, who will guide you on the type, intensity, duration, and frequency of exercise that best suits you, according to your age, your sex, your weight, your body composition, your current level of physical activity, etc. your state of health, and your goals.
How to Combine Different Types of Exercise in a Week
One way to distribute exercise time on a weekly basis is to combine different types of exercise into a week, to get a balanced and complete workout that improves all the components of fitness: aerobic endurance, anaerobic endurance, strength, flexibility, and speed. A possible combination of types of exercise in a week is as follows:
Monday: Moderate-intensity, long-duration aerobic exercise, such as walking, running, swimming, biking, or dancing, for 30 to 60 minutes. Tuesday: High-intensity, short-duration muscle-strengthening exercise, such as lifting weights, sprinting, jumping, or throwing, for 15 to 30 minutes, working the body’s major muscle groups.
Wednesday: Rest or light physical activity, such as walking, stretching, or yoga, for 15 to 30 minutes.
Thursday: mixed exercise of varying intensity and medium duration, such as playing soccer, basketball, tennis, or volleyball, for 20 to 40 minutes, alternating phases of aerobic and anaerobic exercise.
Friday: Low-intensity, medium-duration joint flexibility and mobility exercise, such as Pilates, tai chi, or gentle gymnastics, for 20 to 40 minutes, performing stretching exercises and whole-body joint movements.
Saturday: Vigorous-intensity, short-duration aerobic exercise, such as running, swimming, cycling, or dancing, for 15 to 30 minutes, increasing heart rate and oxygen consumption.
Sunday: Rest or light physical activity, such as walking, stretching, or yoga, for 15 to 30 minutes. This combination of types of exercise in a week is just one example, and it can be modified according to each person’s preferences, needs, and circumstances. The important thing is that the principles of safety, progression and variation are respected, and that physical activity and exercise are enjoyed.
How to Tailor Your Exercise Routine to Your Goals and Needs
Another way to distribute exercise time on a weekly basis is to tailor your exercise routine to your goals and needs. To do this, you should take into account the following aspects: Your goal: You need to define your main goal, and the secondary goals that will help you achieve it. For example, if your primary goal is to lose weight, your secondary goals may be to improve your fitness, increase your muscle mass, or reduce your body fat.
Your exercise routine should be focused on achieving these goals, and you should measure your progress periodically. Your current level of physical activity: You should assess your current level of physical activity, and determine if it is sufficient, insufficient, or excessive. To do this, you can use a pedometer, an activity tracker, a mobile app, or a quiz. Your exercise routine should be tailored to your current level of physical activity, and you should gradually increase or decrease it depending on your tolerance and response.
Your health status: You should consult with your doctor before starting or changing your exercise routine, especially if you have a chronic illness, physical limitation, or risk factor. Your exercise routine should be adjusted to your state of health, and you should avoid or modify those exercises that may cause you any problems or complications.
Your time availability: You should organize your schedule to dedicate the necessary time to physical activity and exercise, and avoid excuses or distractions. Your exercise routine should be flexible and realistic, and you should take advantage of the free moments you have to move more and better.
Your preferences and motivations: you should choose the physical activity and exercise that you like the most, that you enjoy, that challenges you, and that makes you feel good. Your exercise routine should be varied and engaging, and you should seek the support and company of others who share your interests and goals.
These aspects are personal, and should be considered individually to tailor your exercise routine to your goals and needs. It is best to follow a personalized exercise plan, which can be designed by a health or sports professional, who will guide you on the amount and type of physical activity that best suits you, according to your age, your sex, your weight, your body composition, your current level of physical activity, your state of health, etc. and your goals.
What is the ideal length of an exercise session?
How to determine the optimal length of your workout
The length of your workout depends on the type, intensity, and goal of your exercise. There’s no one-size-fits-all duration, but there are some general guidelines that can help you determine the optimal length of your workout:
If you do aerobic exercise, the duration of your exercise session should be between 20 and 60 minutes, depending on the intensity and goal of your exercise. If you do moderate-intensity exercise, you can do between 30 and 60 minutes per session, and if you do vigorous-intensity exercise, you can do between 20 and 30 minutes per session. If your goal is to lose weight, you can increase the duration of your exercise session up to 90 minutes, as long as you tolerate it well and don’t overtrain.
If you do muscle-strengthening exercise, the duration of your exercise session should be between 15 and 30 minutes, depending on the number of exercises, sets, repetitions, and rest time you do. If you do between 8 and 10 exercises, which work the main muscle groups of the body, you can do between 2 and 4 sets of each exercise, with between 8 and 15 repetitions per set, and with between 30 and 90 seconds of rest between sets. If you do mixed exercise, the duration of your exercise session should be between 20 and 40 minutes, depending on the alternation of aerobic and anaerobic exercise phases you do.
If you do intermittent high-intensity exercise, you can do 4 to 8 intervals of exercise, with 15 to 60 seconds of exercise per interval, and 15 to 120 seconds of rest between intervals. These guidelines are for guidance only, and may vary depending on your personal situation. It is best to consult with a health or sports professional, who can advise you on the optimal duration of your exercise session, depending on the type, intensity, and goal of your exercise.
How to Divide Your Workout into Phases: Warm-Up, Main Part, and Cool-Down
Regardless of the type, intensity, and duration of your workout, it’s important to break it down into three phases: warm-up, main part, and cool-down. These phases are critical to preparing your body for exercise, to perform exercise safely and effectively, and to recover from exercise. These phases are as follows: The warm-up:
This is the initial phase of your exercise session, which aims to increase body temperature, blood flow, and heart and breathing rate, to improve performance and prevent injury. The warm-up should last between 5 and 10 minutes, and should include joint mobility, muscle activation, and progressive intensity elevation exercises.
The main part: This is the core phase of your exercise session, which aims to improve one or more components of physical fitness, depending on the type, intensity, and goal of your exercise. The main part should last between 20 and 60 minutes, and should include aerobic, anaerobic, or mixed exercises, which are adapted to your abilities and conditions, and which help you achieve your goals.
The cool-down: This is the final phase of your exercise session, which aims to lower body temperature, blood flow, and heart and respiratory rate, to facilitate recovery and avoid discomfort. The cool-down should last between 5 and 10 minutes, and should include stretching, relaxation, and hydration exercises. These phases are essential, and must be respected in each exercise session. You should not skip any of these phases, or do them incompletely or incorrectly, as you could put your health and performance at risk. It is best to follow a personalized exercise plan, which can be designed by a health or sports professional, who will guide you on how to divide your exercise session into phases, according to the type, intensity, and goal of your exercise.
How to vary the length of your workout depending on the type and intensity
The duration of your exercise session does not always have to be the same, but you can vary it depending on the type and intensity of your exercise. This can help you avoid boredom, stagnation, and overtraining, and improve your motivation, progression, and adaptation.
Some ways to vary the length of your exercise session depending on the type and intensity are as follows:
If you do aerobic exercise, you can vary the length of your exercise session depending on the training method you use. For example, you can do a continuous workout, which consists of maintaining a constant intensity throughout the session, and usually lasts between 30 and 60 minutes. Or you can do a fractional workout, which consists of alternating intervals of exercise of different intensity, and which usually lasts between 15 and 30 minutes.
If you do muscle-strengthening exercise, you can vary the length of your workout depending on the number of exercises, sets, repetitions, and rest time you do. For example, you can do maximal strength training, which consists of doing few exercises, with few sets and repetitions, with a lot of weight, and with a lot of rest, and which usually lasts between 15 and 20 minutes. Or you can do hypertrophy training, which consists of doing more exercises, with more sets and repetitions, with less weight, and with less rest, and which usually lasts between 30 and 45 minutes.
If you do mixed exercise, you can vary the length of your exercise session depending on the ratio of aerobic and anaerobic exercise you do. For example, you can do aerobic power training, which consists of doing more aerobic exercise than anaerobic exercise, with intervals of high-intensity exercise and short duration, and which usually lasts between 20 and 30 minutes.
Or you can do anaerobic resistance training, which involves doing more anaerobic than aerobic exercise, with intervals of low-intensity, long-duration exercise, and usually lasting between 30 and 40 minutes. These ways to vary the length of your workout based on type and intensity are just examples, and can be modified according to your preferences, needs, and circumstances.
The important thing is that you don’t always do the same type, the same intensity, and the same duration of exercise, but that you change them from time to time, to avoid monotony and overtraining, and to improve your motivation and adaptation. The best thing to do is to follow a personalized exercise plan, which can be designed by a health or sports professional, who will guide you on how to vary the duration of your exercise session according to the type and intensity.
How long should I walk, run, swim, or bike each day?
How to Choose the Best Cardio Exercise for You
Cardiovascular exercise is exercise that involves the use of large muscle groups, is performed rhythmically and continuously, and increases heart rate and oxygen consumption. Cardiovascular exercise is one of the best types of exercise for improving the health of the heart, lungs, and circulatory system, and for preventing or controlling diseases such as hypertension, cholesterol, diabetes, or obesity.
There are many types of cardiovascular exercise, such as walking, running, swimming, cycling, rowing, jumping, or skiing. Each of these exercises has its own characteristics, advantages, and disadvantages, and there is no one better than the other. Ideally, you should choose the cardiovascular exercise that you like the most, that suits your abilities and conditions, and that helps you achieve your goals.
Some criteria that can help you choose the best cardio exercise for you are: Your fitness level: You should choose the cardio exercise that matches your fitness level, and that allows you to progress safely and effectively. If you’re a beginner, you can start with low-impact exercises, such as walking, swimming, or cycling, which are easier to perform, and have less risk of injury.
If you’re advanced, you can opt for high-impact exercises, such as running, jumping, or skiing, which are more demanding, and have more health benefits.
Your state of health: you should choose the cardiovascular exercise that suits your state of health, and that does not cause you any problems or complications.
If you have any chronic disease, physical limitations, or risk factors, you should consult with your doctor before doing cardiovascular exercise, and follow their instructions. Some cardiovascular exercises may be contraindicated or require special precautions in certain cases, such as if you have joint, heart, respiratory, or balance problems.
Your availability of resources: You should choose the cardio exercise that fits your availability of resources, such as time, money, space, or material. Some cardio exercises require more resources than others, such as whether you need to pay a fee, buy equipment, travel to a place, or book a time. Other cardio exercises require fewer resources, such as whether you can do them anytime, anywhere, and with anything.
Your preferences and motivations: you should choose the cardiovascular exercise that you like the most, that you enjoy, that challenges you, and that makes you feel good. Some cardio exercises may be more enjoyable, interesting, or satisfying than others, depending on your personality, your tastes, and your expectations. You can also choose the cardio exercise that motivates you the most, inspires you, encourages you, or relaxes you, depending on your mood, emotions, and needs.
These criteria are personal, and should be considered individually to choose the best cardio exercise for you. It is best to try different types of cardiovascular exercise, and choose the one that best suits your fitness level, your state of health, your availability of resources, and your preferences and motivations.
How to Calculate the Intensity and Duration of Your Cardio
The intensity and duration of your cardio exercise are two variables that determine the effect and benefit of your cardio exercise. Intensity refers to the degree of effort you put in during cardio, and duration refers to how long you maintain cardio. Both of these variables should be adjusted for your fitness level, your health status, and your goal. Some ways to calculate the intensity and duration of your cardio exercise are as follows:
To calculate the intensity of your cardio exercise, you can use different methods, such as heart rate, oxygen consumption, or the Perception of Effort scale. Each method has its own advantages and disadvantages, and there is no one better than another. Ideally, you should use the method that works best for you, is easiest to apply, and is most reliable and accurate.
To calculate the duration of your cardiovascular exercise, you can use different criteria, such as WHO recommendations, training method, or the goal of your exercise. Each criterion has its own characteristics, and there is no one better than another. Ideally, you should use the criteria that suits you best, that is most appropriate to your level of fitness, and that is most effective and safer. These ways of calculating the intensity and duration of your cardio exercise are indicative, and may vary depending on your personal situation. It is best to consult with a health or sports professional, who can advise you on the optimal intensity and duration of your cardiovascular exercise, depending on your fitness level, your state of health, and your goal.
How to Progress Your Cardio Without Getting Injured
Cardiovascular exercise is an activity that should be practiced regularly, progressively, and varied, to obtain maximum health benefits, and to avoid possible injuries or complications. To do this, you should keep in mind the following principles:
The safety principle: you should do cardiovascular exercise safely, respecting your fitness level, your state of health, and your limitations. You should avoid cardiovascular exercise if you have any contraindications, if you feel any symptoms, or if you have any discomfort. You should warm up before and stretch after cardio, to prepare and recover your body. You should use the right equipment and equipment, and follow the rules and precautions of each cardio exercise.
The principle of progression: You should increase the amount, intensity, or frequency of your cardio exercise gradually, depending on your tolerance and response. You should start at a low level, and work your way up little by little, without skipping any step, or straining your body. You should respect rest and recovery times between cardio workouts to avoid overtraining and injury.
The principle of variation: you should change the type, intensity, or duration of your cardio exercise from time to time, to avoid monotony and stagnation, and to improve your motivation and adaptation. You should try different types of cardiovascular exercise, and combine them with each other, to work on different physical and mental abilities. You should vary the intensity and duration of your cardio exercise, and use different training methods, to stimulate your body and cause positive adaptations.
These principles are fundamental, and should be respected in every cardio exercise session. You should not do cardiovascular exercise randomly, impromptuly, or excessively, as you could put your health and performance at risk. The best thing to do is to follow a personalized exercise plan, which can be designed by a health or sports professional, who will guide you on how to progress in your cardiovascular exercise without injuring yourself, according to your fitness level, your state of health, and your goal.
How much time should I spend on aerobic exercise and muscle strengthening?
How to Define Aerobic Exercise and Muscle Strengthening
Aerobic exercise and muscle strengthening are two types of exercise that complement each other, and should be included in a balanced and complete exercise routine. Each of these types of exercise has its own characteristics, benefits, and requirements, and there is no one better than another. Ideally, you should combine aerobic exercise and muscle strengthening to improve all components of fitness: aerobic endurance, anaerobic endurance, strength, flexibility, and speed. These exercise types are defined as follows:
Aerobic exercise is exercise that uses oxygen as the main source of energy, and is performed rhythmically and continuously, with a low or moderate intensity, and a prolonged duration. Aerobic exercise improves the ability of the heart, lungs, and circulatory system to transport and use oxygen, and to remove carbon dioxide and other waste. Examples of aerobic exercise include walking, running, swimming, cycling, or dancing.
Muscle strengthening is that which uses other sources of energy, such as glycogen or phosphocreatine, and which is carried out intermittently and explosively, with a high intensity, and a short duration. Muscle strengthening improves the ability of muscles, tendons, and ligaments to generate and withstand forces, and to increase their size and tone. Some examples of muscle strengthening are: lifting weights, sprinting, jumping, or throwing. These types of exercise are different, but not opposed, and can be performed separately or together, depending on each person’s preferences, needs, and goals.
How to Balance Aerobic Exercise and Muscle Strengthening in Your Routine
To balance aerobic exercise and muscle strengthening in your routine, you should consider the following aspects:
Your fitness level: You need to match aerobic exercise and muscle strengthening to your fitness level, and progress safely and effectively. If you’re a beginner, you can start by doing more aerobic exercise than muscle strengthening, to improve your endurance and fitness.
If you’re advanced, you can do more muscle strengthening than aerobic exercise, to improve your strength and power. Your state of health:
You should adjust aerobic exercise and muscle strengthening to your state of health, and avoid any problems or complications. If you have a chronic illness, physical limitation, or risk factor, you should consult with your doctor before doing aerobic exercise or muscle strengthening, and follow his or her instructions. Some aerobic or muscle-strengthening exercises may be contraindicated or require special precautions in certain cases, such as if you have joint, heart, breathing, or balance problems.
Your goal: You should focus aerobic exercise and muscle strengthening on your primary goal, and the secondary goals that help you achieve it. For example, if your primary goal is to lose weight, your secondary goals may be to increase your caloric expenditure, oxygen consumption, and muscle mass, and reduce your body fat. To do this, you should do more aerobic exercise than muscle strengthening, but without neglecting the latter, as it will help you keep your metabolism active and prevent the loss of muscle mass.
Your preference and motivation: you should choose the aerobic exercise and muscle strengthening that you like the most, that you enjoy, that challenges you, and that makes you feel good. Some aerobic or muscle-strengthening exercises may be more enjoyable, interesting, or satisfying than others, depending on your personality, your tastes, and your expectations. You can also choose the aerobic exercise and muscle strengthening that most motivates, inspires, encourages, or relaxes you, depending on your mood, emotions, and needs.
These aspects are personal, and should be considered individually to balance aerobic exercise and muscle strengthening in your routine. There is no fixed ratio that works for everyone, but there are some general recommendations that can serve as a guide:
If you want to maintain your health, you should get at least 150 minutes per week of moderate aerobic exercise, or 75 minutes per week of vigorous aerobic exercise, or an equivalent combination of both, including muscle-strengthening activities at least 2 times per week.
If you want to improve your fitness, you should get at least 300 minutes per week of moderate aerobic exercise, or 150 minutes per week of vigorous aerobic exercise, or an equivalent combination of both, including activities that improve your aerobic endurance, anaerobic endurance, strength, flexibility, and speed.
If you want to lose weight, you should do between 45 and 60 minutes a day of moderate or vigorous aerobic exercise, including muscle-strengthening exercises at least 3 times a week, and that helps you burn between 500 and 1000 calories a day. These recommendations are indicative and may vary depending on your personal situation. It’s best to consult with a health or sports professional, who can advise you on how to balance aerobic exercise and muscle strengthening in your routine, depending on your fitness level, your state of health, and your goal.
How long should I rest between exercises?
How to Define Rest Between Exercises
The rest between exercises is the time between the end of one exercise and the start of the next. Rest between exercises is a variable that influences the effect and benefit of exercise, and should be adjusted according to the type, intensity, and purpose of the exercise. The rest between exercises has the following main functions:
Recover energy: resting between exercises allows you to replenish the energy reserves that have been expended during exercise, and which are stored in the muscles and liver in the form of glycogen, or in the muscles in the form of phosphocreatine.
Eliminate lactic acid: resting between exercises allows you to eliminate the lactic acid that has been produced during exercise, and that accumulates in the muscles and blood, causing fatigue and muscle pain.
Regulate body temperature: resting between exercises allows you to regulate the body temperature that has risen during exercise, and which is dissipated through sweat and breathing, preventing overheating and dehydration. Prepare the next exercise: the rest between exercises allows you to prepare the next exercise, both physically and mentally, adjusting the intensity, duration, and technique, and motivating yourself for the new challenge.
These functions are essential, and should be respected in every exercise session. You should not neglect to rest between exercises, or do it incompletely or incorrectly, as you could put your health and performance at risk. It is best to follow a personalized exercise plan, which can be designed by a health or sports professional, who will guide you on how to define the rest between exercises, according to the type, intensity, and objective of your exercise.
How to Determine the Proper Rest Time Between Exercises
The rest time between exercises depends on the type, intensity, and goal of your exercise. There’s no ideal rest time for everyone, but there are some general guidelines that can help you determine the right rest time between exercises:
If you’re doing aerobic exercise, your rest time between exercises should be short, between 30 and 90 seconds, to keep your heart rate and oxygen uptake elevated, and to promote calorie and fat burning. If you do moderate-intensity exercise, you can rest for 30 to 60 seconds between exercises, and if you do vigorous-intensity exercise, you can rest for 60 to 90 seconds between exercises.
If you do muscle-strengthening exercises, the rest time between exercises should be average, between 90 and 180 seconds, to recover energy and eliminate lactic acid, and to promote an increase in muscle mass and strength. If you do high-intensity, high-weight, low-rep exercise, you can rest for 120 to 180 seconds between exercises, and if you do medium-intensity exercise, with less weight and more repetitions, you can rest for 90 to 120 seconds between exercises.
If you do mixed exercise, the rest time between exercises should be variable, between 15 and 120 seconds, to alternate the phases of aerobic and anaerobic exercise, and to promote the improvement of endurance and power. If you do intermittent high-intensity exercise, you can rest for 15 to 60 seconds between exercises, and if you do intermittent low-intensity exercise, you can rest for 60 to 120 seconds between exercises.
Conclusion
In this article, we’ve explained everything you need to know about how much exercise you should do per day, and how to do it safely, effectively, and fun. We’ve looked at how to define and communicate physical activity and exercise in the language of your choice, from its definition and benefits, to WHO recommendations and the factors that influence how much physical activity you need.
We’ve also given you practical tips for distributing exercise time on a weekly basis, determining the optimal duration of an exercise session, combining different types of exercise, and optimizing your rest between exercises. Plus, we’ve shown you how to reduce the amount of time you spend sitting or sitting each day, and incorporate more movement into your everyday life.
We hope this article has been helpful to you, and that it has encouraged you to exercise more per day, and improve your physical and mental health. Remember that physical activity and exercise are one of the best investments you can make for your well-being, and it’s never too late to start. So don’t wait any longer, and get going with your personalized exercise plan, which can help you reach your goals, and enjoy a healthy life.
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