A recent study showed that the recommended amount of 30 minutes of exercise a day might not be enough to keep your heart healthy. Instead, we might need four times that, as researchers found that two full hours a day is the new standard.
Nonetheless, science has also shown that how long you workout can also depend on what your fitness goals are. Here are some standards for a variety of goals:
1. Heart Health
With the new study, the recommendation is now 10 hours of exercise per week can reduce your risk of heart disease by 35 percent. That might seem daunting, but you can also count your walk to and from your car, or a casual stroll at lunch.
2. Burning More Calories
Studies have shown that even 40 to 60 minutes of high-intensity exercise can torch big-time calories. One way to do this is through Tabata Training, which involves four minutes of intense interval training/circuit training. For example, sprint for 20 seconds, then walk 10, and repeat this seven more times.
3. Increased Strength
Even 30 minutes a week of resistance training can increase strength. There also are other benefits of regular resistance training, including reducing the risk of type 2 diabetes and high blood pressure.
4. Better Endurance
Experts say that 3 to 4.5 hours of training per week can help boost your endurance. The key is the quality of your workouts; high intensity interval training is key here.
5. Mood Enhancement
Studies have shown that regular physical activity can decrease depression and anxiety, thanks in part to the serotonin and dopamine that's released during exercise. Recommended time at the gym: Two to four hours per week.
6. Better Sleep
Exercise is excellent for not only increasing the amount of sleep you get, but also the quality of it. Want to ensure a good night's rest? Then make time in the morning for a 30- to 45-minute run, five times a week.
7. Mental Sharpness
Researchers say that regular exercise gives an immediate boost to your cognitive skills. For anyone between the ages of 25 and 45, it also decreases your risk of Alzheimer's and dementia. Thirty minutes of high intensity training a day should suffice.
You shouldn't have to struggle to meet your fitness goals alone. Set up an appointment with one of the personal trainers at the Downtown Athletic Club in Amarillo today.