Many of our clients lead busy social and work lives. For them, training with us is sometimes viewed as “the only way ill get it done”. With anyone we train, our goal is to improve attitudes and feeling towards leading a healthy lifestyle. Inevitably, no matter how hard they push in our two hours a week, they may be fighting a losing battle. The search for a health and wellness extends beyond two hours with an Expert Personal Trainer in Twickenham. So how much is enough physical activity and how can it still be fun?
ACSM Recommendations
The American College of Sports Medicine provides the following guidelines for an adult (these are only an overview, you can view the full post here):
- At least 150 minutes of moderate intensity exercise per week.
- Gradual progression of exercise time, frequency and intensity.
- Train two to four sets of each major muscle group, 2-3 times a week.
- Flexibility should be done at least two or three days a week, for 10-30seconds each area.
- Repeat each stretch two to four times, accumulating 60 seconds per stretch.
In addition to these (and many more), they provide this key point.
- Sedentary behavior – sitting for long periods of time – is distinct from physical activity and has been shown to be a health risk in itself. Meeting the guidelines for physical activity does not make up for a sedentary lifestyle.
It is important to note that these recommendations can be completed in a number of ways. The ACSM goes on to explain how you may go about achieving these recommendations.
- 30-60 minutes of moderate-intensity exercise (5 times a week), or 20-60 minutes of vigorous-intensity exercise (3 times a week) are both acceptable.
- One continuous session and multiple shorter sessions are acceptable to accumulate desired amount of daily exercise.
- Exercise should involve motor skills (balance, agility, and coordination).
Achieving Your Physical Activity Goals
First of all, you may be looking at these recommendations in one of 3 ways. You may be thinking, that’s easy and you already hit those targets. You may be sitting in the middle thinking sometimes you do and sometimes you don’t. In contrast, you may be thinking “Oh my god, I can never do that”.
If you’re in the first group, these suggestions may still provide a nice change to your routine and keep you interested.
Suggestions for 30-60 minutes accumulative moderate intensity:
- Dog walking
- Playing catch, stuck in the mud or tag with your children
- Walking to the shops instead of driving
- Yoga, tai chi, or pilates
- Walk and talk meetings instead of sitting in a boardroom
- DIY (especially fighting with an IKEA wardrobe)
Remember, these activities can be split into multiple sessions throughout your day. Try playing 20 minutes of tag with your children, see how you feel!
Suggestions for 20-60 minutes accumulative vigorous intensity:
- Join a dance class
- Swimming, if you’re a novice I promise it will be vigorous
- Join a sports team, they’re hundreds of sports out there, try something new
- Grab a buddy and join a bootcamp
- Why not try a Personal Trainer **Hint Cough Hint**
- Go for a bike ride and race your kids / mates
The list is endless, you don’t have to just flog yourself in a gym. Please try this, put your favourite album on and dance to it, straight through, minimal breaks. Now tell me that wasn’t vigorous?!