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How Much Exercise Do I Need?

Most people don't like to exercise. Even if you do, it can be hard to find the time.

People say it's all about priorities.

Yes, but when you have the needs of others pulling at you, and throw in random life stuff, the time can easily get crowded out.

Therefore, it's nice to know how much you actually NEED to meet your health and fitness goals. Let's start with strength training.


Strength

Minimum to say the same:  Work all areas of your body from head to toe for 30-45 minutes once a week.

Slow but steady progress:  Work all areas of your body from head to toe for 30-45 minutes twice a week.

Make quick improvements:  Work half of your body one day, the other half the next, then take the day off. Do that again. Every once in awhile, take 2 days off in a row.


Endurance

Minimum to say the same:  Keep your heart rate continuously elevated for 30 minutes, twice per week. Alternative: Keep moving for 20 minutes, but within that time, do 8-10 sprints.

Slow but steady progress:  Keep your heart rate continuously elevated for 30 minutes, 3-4 times per week. Alternative: For 2 of those workouts, keep moving for 20 minutes, but within that time, do 8-10 sprints.

Make quick improvements:  Keep your heart rate continuously elevated for at least 30 minutes, 5-6 times per week. Alternative: For 2 of those workouts, keep moving for 20 minutes, but within that time, do 8-10 sprints.


Flexibility

Minimum to say the same:  Spend 20 minutes stretching tight areas three times per week. Hold each position for at least 30 seconds. Be sure to stretch when your body is warm (such as after a workout). A yoga class also counts!

Slow but steady progress:  Spend 20 minutes stretching tight areas four times per week. Hold each position for at least 30 seconds. Be sure to stretch when your body is warm (such as after a workout). A yoga class also counts!

Make quick improvements:  Spend 30 minutes stretching tight areas 5-6 times per week. Hold each position for at least 30 seconds. Be sure to stretch when your body is warm (such as after a workout). A yoga class also counts!


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