Minutes Per Week Organizations such as the American Heart Association and American College of Sports Medicine recommend approximately 150 minutes per week of moderate intensity to maintain a healthy heart and your current weight. This may even be enough to lose weight, depending on how many calories you eat each day. While the American Heart Association points out that 10- to 15-minute workouts twice or three times weekly will provide a similar benefit to one 30-minute workout, this won’t be practical if you have to travel to the gym. Workout Intensity To make your trips to the gym worthwhile, keep resistance and speed levels to a pace that won’t tire you in less than 30 minutes. For example, after a three- to five-minute warmup on the treadmill, walk at a brisk pace, usually 2 to 3.5 mph for most people. Use 2.5- to 5-pound dumbbells if you’re a woman, and 10- to 15-pound dumbbells if you’re a man looking to add some resistance to your cardio routines. Pedal at a moderate speed on a stationary bike with less resistance, rather than pedaling slower using a high resistance setting, if that setting won’t let you continue without frequent breaks. ![]() When beginning a workout routine, it can be difficult to know if you're doing a good job. 12 things personal trainers always tell beginners. Julia Guerra. Exercise should be enjoyable. Your cardio workout on days one and six is 25 minutes long, but you should workout at your fitness level. If you need to start with 10 or 15 minutes just to see how things feel, feel free to do that. You'll also have a very basic strength workout that you'll do either before or after your cardio workout. Three Days Per Week If you plan on working out three days per week, start each workout with 10 to 15 minutes of resistance training before you do your cardio. This will help you burn your stores of glycogen, providing a better fat burn when you start aerobic exercise, according to certified strength trainer Stew Smith. Use the gym’s dumbbells or resistance bands, or learn how to use a kettlebell. You can also use a universal weight machine with a low resistance setting to work your arms and legs. Perform about 10 reps of each exercise using a weight or resistance setting that makes your arms start to ache during the last few reps. After your strength training, choose low-impact cardio exercises that won’t cause repetitive stress on muscles and joints that haven’t experienced exercise for a while. A treadmill, exercise bike, rowing, swimming or step aerobics class are effective choices. Five Days Per Week If you’ll be exercising five days per week, devote three gym trips to cardio workouts and two days to resistance routines. Use a different cardio workout each day, rather than performing the same workout each time. Many people find a favorite machine and exercise only on it, which can lead to a plateau in your benefits once your muscles get used to the movements and adapt. For resistance workouts, perform a circuit-training routine that keeps your metabolism elevated while you perform dumbbell, kettlebell and resistance band exercises. Exercise for 30 seconds using a moderate -- not heavy -- amount of weight, or a resistance band tension that doesn’t require you to take a long break after each exercise. ![]() Move from exercise to exercise, taking only a short break between each 30-second exercise. Decrease your intensity if you start to fatigue to failure, or finish your workout by performing cardio exercise without resistance if you can’t continue strength training for 30 minutes. You will begin to learn your limits and choose the right weights or resistance settings to let you finish a 30-minute strength workout. Gta vice city for computer download. About the Author Sam Ashe-Edmunds has been writing and lecturing for decades. He has worked in the corporate and nonprofit arenas as a C-Suite executive, serving on several nonprofit boards. He is an internationally traveled sport science writer and lecturer. He has been published in print publications such as Entrepreneur, Tennis, SI for Kids, Chicago Tribune, Sacramento Bee, and on websites such Smart-Healthy-Living.net, SmartyCents and Youthletic. Edmunds has a bachelor's degree in journalism.
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