How much exercise is needed to get fit?

How Much Exercise Should You Do?

Asking how much exercise you need to stay fit is a little like asking how long pieces of string are. We are all built and function differently and the amount of exercise we require will differ.
There are a few things to keep in mind and some factors to take into account when planning your exercise sessions and in establishing how much is enough.

Exercise Factors

Age

• An elderly person is not expected to maintain the same time and intensity of exercise as a middle aged person

Current fitness level

• Have you just begun exercise or not exercised for some time. You will need to start off slowly and easy, then building up to intensities and session times you are comfortable with
• Have you had any injuries recently that have just healed. If so, keep exercise moderate to reduce the chances of the injury reoccurring.

Fitness Goal

• To Lose weight\fat - Consistent more intense exercise may be neccessary along with dietary considerations
• To build muscle - weight training at least twice a week for 30 minutes to an hour should be feasible for most along with dietary considerations. Resting is very important for muscle growth so don't over do it

Staying motivated

• A balance should be made so that your levels of exercise help you reach your goals without being unpleasant or difficult to maintain
• Exercising less and more often, is much better then losing the motivation to exercise at all

Diet

• A diet that is high in calories will require more exercise to burn calories and maintain weight

Metabolism

• Metabolisms vary from person to person, genetics and age are two key factors here
• Some people need to exercise more then others in order to maintain their weight

Career

• If you sit behind a desk all day, the need to exercise more may be greater then someone who is active in manual labor throughout the day

Rule Of Thumb - Rough Guide

Okay, so we cannot tell you how much to exercise but what we can do is give you some rough numbers and tips to work with

• 30 minutes a day of moderate exercise has been considered as the minimum for staying healthy and significantly reducing the chances of heart disease and a host of other conditions
• 60 minutes a day of moderate exercise will reduce the chances of an even greater list of conditions and help maintain or lose weight
• Increasing the intensity of 60 minute exercise sessions for 3 times a week could help with weight loss and muscle gain

How Much Exercise Should You Do?

So perhaps after all this you're still asking yourself, so how much do I need to do? Taking into account the factors we have covered, you will tune into your body and become the best judge at determining the length and intensity of your exercise. Listen to your body, recognize pain that is acceptable\good, let yourself rest and keep it feasible.