How Much Exercise Should I Be Doing a Week?

I get asked this question quite a lot and can guide you on what I offer and how it fits in with the recommended amount of physical activity required weekly to stay healthy.

This is a guide for the adult age group and is based on the Department of Health’s recommendations.

First and foremost you should try to be active daily. There are two types of physical activities you should be doing weekly and they are Aerobic and Strength exercises.

 

Recommended Physical Activity Guidelines

At least 150 minutes of Moderate Aerobic Activity and
Strength exercises – on two or more days of the week that work all the major muscles.

Or

75 minutes of Vigorous Aerobic Activity and
Strength exercises – on two or more days of the week that work all the major muscles.

Or

A mixture of Moderate and Vigorous Exercise as well as the two Strength Training sessions.

Sessions with me, particularly the Boot Camp sessions and Running sessions are classed as Vigorous Aerobic Activity. These sessions also count as Strength training sessions too.

(Something to note however is that not all aerobic activity counts towards your Strength training sessions, a list of all exercise sessions and details of what counts as moderate, vigorous and strength activities can be found here NHS Guide)

 

Examples:

  • Emma attends Boot Camp twice a week and runs (30 mins) once a week. Guidelines exceeded.
  • Sarah attends Boot Camp once a week and runs twice (30 mins) a week. Guidelines exceeded.
  • Jane who attends Boot Camp once a week only, would need to include 30mins of vigorous aerobic activity or 60mins of moderate aerobic activity and a strength training session per week.
  • Clare who runs (30 mins) once a week only, would need to include 45mins of vigorous aerobic activity or 90 mins of moderate aerobic activity and a strength training session per week.

 

Things To Note

The above are guidelines only and depend greatly on your daily activity levels, they can be spread out over the week.

You can also go above these guidelines to further increase your health from up to 150 minutes Vigorous or 300 minutes Moderate.

Important – If you are trying to achieve weight/fat loss then it goes without saying that you would need to incorporate a healthy diet along with your weekly activities.

The important thing to remember is that exercise sessions reduce your risk of developing a range of diseases, help maintain a healthy weight, improve your self esteem and reduce feelings of depression and anxiety.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s