Workout

I get asked many times about how, when, and why to workout. I give the similar explanation to most people on the general aspects and give more tailored information as I find out more about a persona's specific questions and goals. So here goes the general information.

The physical activity recommendations are pretty simple.

The first goal is to be physically active for 30 minutes a day. This can be in one bout and up to three bouts in a day where you can walk for 10 minutes in the morning, 10 minutes at lunch, and 10 minutes in the afternoon. This recommendation helps humans reduce health risks.

The second goal is to be active for 45 minutes a day including both cardiovascular activity and muscular strengthening activity. This recommendation helps humans develop more fitness with their body.

The third goal is to be active for 60 minutes a day for continued fitness and for weight loss. It is proven that for people to loose weight, they must be active for 60 - 90 minutes a day and to reduce the food intake to create an negative energy balance. The intensity of work should be low to medium for this aspect of the goal.

For those seeking fitness and performance improvement, varying intensities on alternating days is critical. The routine should go something like this -- day one 45 minutes, medium to high intensity; day two 30 minutes of high intensity; day three 60 minutes of low intensity. Repeat this cycle and take the seventh day off -- active rest as we call it. The human body has three major energy systems and this type of rotation trains each one and gives recovery to each one.

Visit this link to learn more about strength, aerobic activity, and flexibility by one of the trusted resources in the world - the American College of Sports Medicine.