Good Exercise Tips
Exercise is the best way to maintain health and fitness. Not only that, this physical activity is believed to help you lose weight. Unfortunately, not a few people misunderstand and end up exercising far beyond their body capacity.
In fact, it is not much different from taking drugs, exercise also has a dosage, aka the dosage to keep it safe and give satisfying results. So, what is the right and recommended dose of exercise?
The Right Dose of Exercise for a Healthy Body
Reporting from the Mayo Clinic page, the Department of Health and Human Services recommends doing moderate aerobic activity for at least 150 minutes or vigorous aerobic activity for at least 75 minutes a week. Meanwhile, strength training for all muscle groups is recommended to be done at least twice a week.
Moderate aerobic exercise includes brisk walking or swimming, while vigorous aerobics includes running or aerobic exercise itself. Then, strength training can be like rowing, going up and down stairs, or rock climbing for those who really like it.
At least, do exercise for 30 minutes every day if you want to have a healthy body. However, if you have other goals, such as losing weight or maintaining an ideal weight, you need a larger portion of the exercise. In fact, you can get more benefits if you exercise for 300 minutes in one week.
Anytime and anywhere, expert doctors are ready to help provide the best solution for any of your health problems, even making it easier for you if you want to go to the nearest hospital.
The Center for Disease Control and Prevention recommends that you keep exercising even if you are at a normal weight. But of course there are differences in the intensity and duration of exercise in each condition. Normal weight people should exercise at least 30 minutes a day to keep the body healthy and fit.
Then, to maintain your weight, you can stick to a dose of 150 minutes per week for moderate exercise and 75 minutes per week for vigorous exercise.
However, once again, this duration is different for everyone, because they must have a different weight. This is important to ask the doctor, so that you do it in the right way and levels.
According to the American College of Sports Medicine (ACSM), you have to exercise for 150 to 250 minutes per week to lose weight, divided into 40 minutes each day. The more time you spend exercising, the better the results are.
Even though you have to lose weight, it doesn’t mean you are allowed to do excessive exercise. The reason is, excessive exercise can actually make the body experience fatigue, muscle and joint injuries, to hormone and bone disorders. So, it is important to pay close attention to the right “dose” of exercise so that the body is protected from unwanted things. Read More !!!