Personal Training, Fitness and Nutrition Motivation

Tuesday, September 19, 2017

Get Fit Working Out 30 Minutes 5 Days Per Week

Exercise doesn't have to be extreme to be effective. In fact, working out for at least 30 minutes 5 days per week can provide a fit body for a lifetime. Athletes with certain goals may need to perform above the maintenance requirement, but in general, active adults can achieve great results using the 30-minute strategy. 

Most of us want to feel and look good in and out of clothes with a simple exercise routine. This is possible without leaping over tall buildings in single bounds and lifting hundreds of pounds of weight. I'm not knocking those doing the leaping, heavy lifting, or extreme sports, but addressing the norm demographic of everyday people who just want to get and look healthy. 





Studies have shown that 150 minutes of moderate aerobic activity such as brisk walking several times weekly is sufficient to maintain a healthy body. It would be reduced to 75 minutes per week if the exercise is vigorous like running or attending an aerobics class. High-intensity interval training reduces the minutes per workout even more.

Also recommended is weight resistance training two days per week. Although the guidelines are quite variable with weightlifting, you can accomplish an effective workout in less than 45 minutes.

This is getting down to the basics of how to maintain a healthy body. Exercise for 30 minutes five days per week and eat right at least 80% of the time to achieve and maintain a fit body.

Everyone has 30 minutes to give to their health regardless of any excuse thrown down on the table. If health and fitness are a priority, the exercise will be a priority and that is the simple truth of it. 

The best part about getting our sweat on for 30 minutes is making it our own.  Creating workouts that are enjoyable is what builds a lifestyle of physical activity. If the outdoors are your thing, lace up the tennis shoes or hiking boots and find some fun trails. If using cardio equipment while listening to music floats your boat, go for it. Love to lift weights? Get to the gym and put in the time.

The heart muscle responds to the demands of exercise being placed on it, not what you are specifically doing. Sweat is sweat, a mile is a mile, and 30 minutes is 30 minutes. What you do to increase the heart rate at a moderate level for that amount of time is up to you. The point is to just to move for 30 minutes.

Stick to the basics of exercise keeping it simple, fun, and a part of your everyday life. The latest extreme fitness trend, work until you puke, faint or die workout is not what will carry us from where we are now into our elder years. These types of programs may be used to meet specific athletic goals, however, not necessary for the active adult or newbie fitness enthusiast looking to get healthy and improve the overall quality of life.

The point of this blog is to motivate you to workout for at least 30 minutes to start. Forget about getting caught up in fad exercise movements that tend to overwhelm and discourage. These types of programs may be fabulous but not the right fit at this time. On the other hand, they may be right for some individuals. Work with what you like and at your fitness level. 

The amazing thing about workouts and fitness is being able to create what works best for each of us. There is never only one way to achieve the body we want. What works best for us is the exercise we look forward to doing and will repeat for a lifetime.  

Working in the industry for over 30 years, I have come to appreciate the simplicity of health and fitness. It truly doesn't require as much time as one might think to be a healthy person. For example, I keep my workouts to no more than one hour per session or less if performing interval training. Honestly, I can achieve an effective workout and prefer exercising for 30 minutes because it fits with my work schedule.

As long as we challenge our body and perform quality exercise movements, it's good enough. Try not to get caught up in the stress of what we think exercise is according to fitness marketing. This often intimidates many of us to avoid starting a fitness program. Honestly, some of the things I see scare me as well.

The caveat to remember is finding fitness programs that work best for you. Keep it simple, don’t stress, or sweat the small stuff. Also, all of us do have the time to exercise for 30 minutes and I hope this blog has provided the motivation for you to get moving. 

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Be well and Stay Healthy





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