By JOHN BOBALIK
Exercise physiologist John Bobalik is coordinator of Purdue University Calumet’s Fitness Center, a comprehensive exercise and workout facility for students, faculty, staff and community members. It also serves as a laboratory setting for fitness management students.
Q. How much exercise does one actually need to be fit?
A. The American Heart Association and The American College of Sports Medicine recently have upgraded and improved the original physical activity and public health guidelines published in 1995 for apparently healthy adults younger than 65. Following are updated, minimum fitness recommendations:
- Do moderately intense cardio or aerobic exercise for 30 minutes a day, five days per week, or do vigorously intense cardio or aerobic exercise for 20 minutes a day, three days a week.
- Do eight to 10 strength training exercises of eight to 12 repetitions each, two to three times per week.
While advancing fitness, the above recommendations may not be enough to prompt weight loss. More days of exercise or greater amounts of time spent exercising, combined with more physical activity throughout the day and greater scrutiny of food intake may be required to accelerate weight (fat) loss.
Filed under Fit Tip.