✅ It reduces the risk of many diseases and helps maintain a healthy weight.
For most healthy adults, the ACSM (American College of Sports Medicine) recommends the following exercise guidelines:
1️⃣ Aerobic activity.
➡️ At least 150 minutes of moderate aerobic activity or
➡️ 75 minutes of vigorous aerobic activity a week, or
➡️ A combination of moderate and vigorous activity.
✅ Moderate aerobic exercise includes activities such as brisk walking, swimming and mowing the lawn.
✅ Vigorous aerobic exercise includes activities such as running and aerobic dancing.
2️⃣ Strength training.
➡️ Strength training exercises for all major muscle groups at least two times a week.
➡️ Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.
✅ Strength training can include use of weight machines, your own body weight, resistance tubing or resistance paddles in the water, or activities such as rock climbing.
💡 Would you like help designing a program to meet the following requirements?
☎️ DM, book online or call us on 9740 5454 to find out more.
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