Frequency: How often you exercise
- For cardio, the goal is 150 minutes per week of aerobic activity. This works out to be roughly 30 minutes of exercise, 5 days per week.
- For strength training, the goal is to work each major muscle group once per week on non-consecutive days per week.
Intensity: How hard you exercise
- The goal is to work within a moderate workload. Try the talk-test while exercising: you are able to talk and carry on a conversation with a friend while walking, but you don’t have enough air to sing. This helps you to stay in the right range.
Time: How long you exercise
- The American Heart Association suggests getting 30 – 60 minutes of aerobic on most days of the week. At a minimum, aim for 150 minutes per week.
Type: The type of activity you do
- Any activity that gets your heart rate up counts as cardio. This includes walking, swimming, dancing, Zumba, cycling, etc.
- For strength training, this includes any exercise using resistance. This could include bands, dumbbells, machines and your own bodyweight! Building strength will require more resistance.