How much, how often: The lowdown on exercise routines

JOANIE FOGEL

February 29, 2008 at 8:58AM AKST

For The Seward Phoenix Log

As a personal trainer, I’ve found that the biggest barrier for becoming physically active is confusion – what kind of activity, how often, how much?

The biggest mistake people make is doing too much too soon. But you can make it easier on yourself by following guidelines set up by the American College of Sports Medicine, the American Diabetes Association and the American Heart Association, which recommend aerobic activity – exercise that works your heart muscle – and strength training – exercise that works the muscles in your arms, legs, and trunk – in the following amounts:

For healthy adults under the age of 65

The goal is moderate aerobic activity for 30 minutes five days a week. Moderate aerobic activity, such as brisk walking, is any activity that gets your heart rate up and you’re still able to carry on a slightly breathless conversation.

Or intense aerobic activity for 20 minutes three days a week. Intense cardio activity, such as jogging, is any activity that gets your heart rate up while allowing you enough breath to still talk.

In addition to aerobic activity, it is also recommended that we add eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.

Strength training is when you perform exercises with resistance to build muscle mass and strength. You can use machines, free weights, resistance bands and even your own body weight, as with doing push-ups.

For adults over 65

For adults over age 65, or adults 50-64 with chronic conditions, such as arthritis, the recommendations are the same as above, with the addition of balance exercises.

Keep in mind that these are the recommendations, not the starting point. This is what you work up to by gradually challenging yourself. You might start out walking 10 minutes three days a week, incrementally adding time until you reach 30 minutes five days a week.

There are countless benefits to aerobic activity and strength training: Proper weight maintenance, improved glucose control, healthy heart tissue, strengthening of bone, restoration of balance and reduction of falls, arthritis relief and dozens of other benefits.

I once read that there is a Fountain of Youth, and it is exercise. This isn’t about living to be 100.

This is about being healthy, independent and having the ability to do the things we love doing regardless of our age. Both aerobic and muscle-strengthening activities are critical for healthy aging.

Joanie Fogel lives in Seward and is a personal trainer certified by the American Council on Exercise and a lifestyle/weight management consultant.

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