How Much Exercise Do I Really Need?

With a wealth of information available at our fingertips nowadays, it can be hard to get a straight answer when it comes to how much exercise you really need. Not how to look like a cover model, lift like a bodybuilder, or train like professional boxer. How much exercise can the average working man or woman expect to log in order to stay fit and in shape?

Most answers suggest something along the cliched line of "well, it depends on your goals." This is true; however, there are some solid guidelines that the majority of people can adhere to when looking to reap the health benefits of exercise. If you are among those looking to stay fit, prevent disease, and maintain a good figure, then here is the breakdown, in two parts:

Cardio Exercise: How Much?

Physical inactivity is among the leading risk factors for heart disease. Cardiovascular exercise reduces this risk by lowering blood pressure, reducing cholesterol, and preventing diabetes. Other benefits of cardio include increased lung function, weight loss, and improved mental health. But how much do you need in order to see these benefits?

Unless you are training for a specific sport or event, the American College of Sports Medicine recommends performing moderate cardio for 30 minutes a day, five days a week. "Moderate" means that you are exerting yourself but can still carry on a conversation.

If you are like me and would rather your cardio sessions short and sweet, a more vigorous effort sustained for a shorter duration can equally improve health. For example, 20 minutes of vigorous cardio, in which your heart rate remains at around 80 percent of your maximum, will suffice if performed three days a week. Low-intensity cardio exercises like walking are still beneficial but require a larger time dedication. Cardio sessions can be broken up throughout the day, so even 10 minutes here and there can add up quickly.

One lesser known benefit of cardio is improved mental health. The guidelines are less specific, but in general 20 to 30 minutes of sustained movement is thought to help alleviate symptoms of anxiety and depression and improve concentration.

For those looking to shed pounds, cardio is certainly helpful, but pales in comparison to a healthy diet. Half an hour of moderate jogging may only burn 200-300 calories, and you need a 3,500 calorie deficit to lose just one pound. By comparison, skipping just one dessert could save you 500 calories in the blink of an eye. The best strategy? A combined healthy diet and consistent cardio.

Strength Training: How Much?

Lifting weights builds muscle, lowers blood pressure, improves joint function, and wards off osteoporosis. But again, the question arises: How much do I need to do?

For general muscle strength and endurance, perform strength training at least twice a week. Even more important than frequency, however, is the overload principal. Overloading the muscles by gradually progressing up with the amount of weight you use each time you workout will maximize your gains. Also, most people benefit the most from functional strength training, meaning exercises which imitate movements performed in daily routines. The best functional exercises are compound movements, such as squats, pullups, and deadlifts, that focus on large muscle groups. As little as one to three sets per body part can maintain current strength levels.

Looking to increase strength and size? Try a four-day split (two days of upper body training and two days of lower body training, never working the same muscle group consecutively).

In addition, devote a small portion of each week to stretching. Old-school wisdom dictates that stretching before an activity prevents injury. Ignore this old rule! New research suggests that stretching actually decreases strength and makes muscles more susceptible to injury; a proper warmup includes dynamic, moving exercises. Save the stretching for afterward or another day entirely.

While there are many factors to consider when developing an exercise program, most people looking to stay fit and healthy will benefit from the above guidelines. Exercise is a lifelong commitment to staying active, so most importantly find a routine that you will stick with.

Sources: American College of Sports Medicine
Providence Health
ShapeFit
Duke Health