We often get asked how much exercise people should be doing. Here’s our answer:
It depends on your goals, but for the purpose of General Health I am going to cite the Center for Disease Control’s 2008 Physical Activity Guidelines for Americans. According to that study, for substantial health benefits adults need to do at least 2 ½ hours of moderate-intensity aerobic activity, or 1 hour and 15 minutes of vigorous-intensity aerobic activity, or an equivalent mix. It is recommended that cardio is performed for at least 10 minutes at a time, preferably spread throughout the week.
The CDC’s guidelines also state adults should do muscle-strengthening activities at least 2 days a week, at a moderate to vigorous level of intensity. These activities should work all the major muscle groups: the legs, hips, back, chest, abdomen, shoulders, and arms.
How can you tell if it is moderate or vigorous intensity? A person doing moderate-intensity activity can talk but not sing during it. A person doing vigorous-intensity activity cannot say more than a few words without pausing for a breath. On a scale of 0 – 10, Moderate-intensity would be a 5 or 6, and vigorous-intensity would be a 7 or 8. This is individual for each person.
Your cardiovascular and muscular strengthening exercise can be combined or kept separate. So for the recommended health benefits, think about your week and the activities you do at work and for fun. How often and how long do you get your heartrate up? How much resistance do you get in an average day at your job, home or recreationally. Some people have jobs that are like exercising – moving around and lifting and placing objects. All of that counts but certain muscle groups might still be missing. Fill in where it is needed.
If you need some help, the good news is our MetCon, Shred and Total Body Toning classes always work all the major muscle groups. Sweat, CardioCore360 & MetCon classes also intentionally include a cardiovascular component. These classes (+ a few more) are offered throughout the week to help you reach your weekly goal. For more focused sculpting, or on your recovery days, you can add in Yoga or Barre. Our monthly unlimited class rate allows you to attend as many classes as you want for one price.
To view the current class schedule visit: https://ybsfitness.com/classes
To see the Complete CDC Physical Activity Guidelines, visit
How much physical activity do adults need? | Physical Activity | CDC
Tricia Hovorka, NASM CPT, CES; ACE Health Coach; PN2