How much exercise do you really need each week: are you following through?

How much exercise you need each week and how vigorous it should be can vary depending on your age and goals. Exercise is important because it strengthens and builds muscles in major organs of the body, such as the heart and bones, so experts recommend that it should be done every week.

The Ultimate Guide to Weekly Exercise:

In an interview with HT Lifestyle, Dr. Srikanth Shetty, Director and HOD, Department of Cardiology at Sakra World Hospital, Bengaluru, shared, “In addition to two strength-training sessions, the general guideline is 150 minutes of moderate-intensity aerobic exercise per week Recommend. , Walking is helpful for cardiovascular exercise, but it does not improve your muscles, so for those who say I walk 10,000 steps a day, please remember that is only helpful for cardio, not strength.”

Cardio or Strength – The Right Workout Balance for Your Fitness Goals?

For weight loss, he suggests, “Aim for four to five days of moderate-intensity cardio; However, if your focus is on general health, three days may be sufficient. Cardio is great for increasing heart health, stamina and calorie burning. Cardio exercises such as walking, running, cycling or swimming should ideally be done three to five times a week.

Along with two or more days of muscle-strengthening workouts each week, the American Heart Association recommends that individuals participate in at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity activity weekly. “This can be divided into manageable intervals, such as three sessions of 25 minutes of vigorous exercise or five sessions of 30 minutes of moderate exercise,” advises Dr. Srikanth Shetty. Strength training should be done two to three days a week, targeting the main muscle groups in the body, such as the arms, back, chest and legs. These workouts help in improving bone density, increasing metabolism and muscle growth.

Strength training is essential because it improves your general health, increases muscle mass and improves your stamina. Dr. Srikant Shetty said, “You can practice flexibility exercises like yoga or stretching daily. Engaging in these activities can increase range of motion, avoid stiffness, and reduce the chance of injury. Just doing 10 to 15 minutes of stretching after your workout will speed up recovery and increase mobility in general.

Stating that rest days are essential for muscle healing and injury prevention, Dr. Srikant Shetty said, “To prevent overtraining, make sure you exercise different muscle groups on different days. Include a day or two of rest in your weekly schedule to give your body time to recover. Pay attention to your body’s signals as overtraining can result in burnout, injuries, and poor performance.

Achieving long-term fitness success requires a balance of recovery, intensity, and frequency. Dr. Srikanth Shetty concludes, “Enhancing heart health helps reduce inflammation and blood pressure while strengthening bones can help prevent osteoporosis. Additionally, exercise benefits mental health, because our brain works like muscles. Cardiovascular workouts can improve mood, reduce the risk of Alzheimer’s disease and aid weight loss, while muscle-building exercises boost metabolism and stamina.