What type of exercise is best for me and how much should I be doing?
If you are new to exercise or it's been a while since you dipped your toes into the water, it can be a daunting and confusing process deciding what type of exercise is best for you and how often you should be doing it.
However what is not confusing is the importance of exercise for adults. The American College of Sports Medicine in it's 2011 position stand states 'The scientific evidence demonstrating the beneficial effects of exercise is indisputable, and the benefits of exercise far outweigh the risks in most adults. A program of regular exercise that includes cardiorespiratory, resistance, flexibility, and neuromotor exercise training beyond activities of daily living to improve and maintain physical fitness and health is essential for most adults'. So what is the ideal mix of exercises one should be doing according to these scientific bodies? Well, it goes something like this.
At the top of the pyramid is cardiorespiratory exercise (also known as aerobic exercise). This involves purposeful, regular exercise that involves major muscles groups and is rhythmic and continuous in nature. The scientific guidelines recommend that adults perform moderate exercise for >30minutes, 3-5 times a week or a total 150minutes a week. Alternatively vigorous exercise 20-30minutes a day over 3 days, or equivalent to 75mins a week. There is unrefutable evidence showing the importance of regular cardiorespiratory exercise including (but not only) reducing the risk of heart disease, strokes, lung cancer, type 2 diabetes as well as early mortality. It also helps combat loss of bone density and risk of osteoporosis (especially impact exercises such as our rhythmic cardio section which include plenty of aerobic drills) as well as overall mental wellbeing.
How do I differentiate between moderate and vigorous types of exercise?
A common method is to determine your maximum heart rate (or MHR). The MHR (roughly calculated as 220 minus your age) is your upper limit of what your cardiovascular can handle during physical activity.
The ACSM recommends that intensity of exercise be prescribed between 60-90% of MHR with breakdown into particular categories as below.
Low Intensity: 35-60% of Heart Rate Max
Moderate Intensity: 60-80% of Heart Rate Max
High Intensity: 80-90% of Heart Rate Max
How do I find out Percent of Heart Rate Max?
HR max = 220 - age
Find the lower limit of your Heart Rate Training Range
Low Target Heart Rate = HR max X .60
Find the upper limit of your Heart Rate Training Range
High Target Heart Rate = HR max X .90
At FLYE you will be getting the recommended amount of cardiorespiratory fitness during our 30minutes of rhythmic cardio at anywhere between 70-85% of MHR and as an added bonus you will be hitting the upper threshold of your heartrate max (85-90% of MHR) during our high intense interval training section (HIIT) so it's double the benefits all around! It's no wonder we say 2-3 FLYE's will keep the doctor away!.
Resistance training
Strength training should be performed a 2-3 days each week with 8-12 repetitions of 8-10 different exercises that target all major muscle groups. This type of training can be accomplished by using body weight, resistance bands, free weights, medicine balls or weight machines. There is also a growing body of evidence suggesting that anaerobic (or HIIT) can also increase muscular strength as it targets our fast twitch muscle fibers to create explosive movements hence enabling an increase in strength in these muscle groups. Regular strength training can help combat sarcopenia (muscle loss) and maintain muscular fitness as well as aid in augmenting bone mineral density and prevent osteoporosis.
Flexibility Exercise
The ACSM recommends that flexibility exercise be done >=2 weekly, targeting each of the major muscle-tendon groups until the point of stretch or mild discomfort for anywhere between 30-60seconds. A flexibility program can be achieved via static, dynamic or PNF methods (proprioceptive neuromuscular facilitation). It is though that regular flexibility training for most adults will help to improve balance and postural stability.
Source: Garber Carol, Bryan Blissmer, Deschenes Michael et al. "Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Muscular and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise" Medicine and Science in Sports and Exercise 43(7):1334-1359, July 2011 Access: https://journals.lww.com/acsm-msse/Fulltext/2011/07000/Quantity_and_Quality_of_Exercise_for_Developing.26.aspx
To find out your maximum heart rate go here