Everyone knows that being healthy comes down to two “fundamentals”: eating right and exercising. In this tutorial, you’ll get my best ideas for helping you figure out how best to integrate fitness into your daily life. After reading all the articles in this tutorial, you’ll understand how to get in shape and stay that way.
My philosophy about exercise is simple. You have to find something you actually enjoy doing. This makes it a lot easier to make working out a routine habit. I included articles on a few different types of workouts and exercise plans. I recommend you try all of them and see what works best for you.
How Much Exercise Is Enough?
Here’s what several reputable authorities have to say about how much exercise you should get (assuming you’re between the ages of 18 and 64):
American Heart Association:
- At least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (a good rule of thumb is 30 minutes a day, five times a week).
Centers for Disease Control and Prevention:
- 150 minutes of moderate-intensity aerobic activity per week and muscle-strengthening exercises on two or more days a week.
- 75 minutes of vigorous-intensity aerobic activity per week and muscle-strengthening exercises on two or more days a week.
American College of Sports Medicine
- 150 minutes of moderate-intensity exercise per week (either 30-60 minutes of moderate-intensity exercise five days per week or 20-60 minutes of vigorous-intensity exercise three days per week).
- Muscle-strengthening exercises two or three days each week.
- Flexibility exercises at least two or three days each week.
- Neuromotor exercise two or three days per week (i.e., balance and agility exercises).
Exercise 101 Tutorial: How to Get in Shape in 12 Steps
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