It is common knowledge that regular exercise and work out is healthy, keeps you fit physically and sometimes emotionally.
When we are investing our precious time and energy in this, why not be scientific about it and do it the right way to get the most out of it?
In this weeks blog, see what the American Heart Association has to say about physical activity recommendations:
- Adults are recommended to have 150 minutes of moderate intensity aerobic activity or 75 minutes of vigorous aerobic activity per week, preferably spread out during the week.
- In addition to aerobic activity, it is advised to have high intensity muscle strengthening activity at least 2 days a week.
- Squeeze in light intensity activities in between.
Physical activity and calories
There are numerous ways you can exercise every day. Help determine what exercise is right for you using the following information on calories burned by type of workout. The chart below shows the approximate calories spent per hour by a 100-, 150- and 200-pound person doing a particular activity.
| Activity | 100 lb | 150 lb | 200 lb |
|---|---|---|---|
| Bicycling, 6 mph | 160 | 240 | 312 |
| Bicycling, 12 mph | 270 | 410 | 534 |
| Jogging, 7 mph | 610 | 920 | 1,230 |
| Jumping rope | 500 | 750 | 1,000 |
| Running, 5.5 mph | 440 | 660 | 962 |
| Running, 10 mph | 850 | 1,280 | 1,664 |
| Swimming, 25 yds/min | 185 | 275 | 358 |
| Swimming, 50 yds/min | 325 | 500 | 650 |
| Tennis, singles | 265 | 400 | 535 |
| Walking, 2 mph | 160 | 240 | 312 |
| Walking, 3 mph | 210 | 320 | 416 |
| Walking, 4.5 mph | 295 | 440 | 572 |
Walking, jogging and running
Do you want to start jogging or running but don’t think you can motivate yourself? Dr. Deborah Rohm Young, vice chair of the AHA’s Physical Activity Subcommittee, encourages women to start by setting small goals. Begin by walking 15 minutes four times per week, Young suggests. “You can experience an increased sense of well-being almost immediately,” she says. “From there, you can have more energy to do other things.”
Adapted from : https://www.heart.org/en/healthy-living/go-red-get-fit/what-exercise-is-right-for-me
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