American Heart Association Recommendations: Are You Keeping Up?

The American Heart Association is a great source for health-related recommendations. Here are a few for adult fitness:

Exercise for General Cardiovascular Health:  

• 30 mins. x 5 days per week at a moderate aerobic intensity with moderate-high intensity muscle strengthening activities 
• OR 25 mins. x 3 days per week at a vigorous aerobic intensity  with moderate-high intensity muscle strengthening activities

Exercise for Lowering Blood Pressure and Cholesterol:

• 40 mins. x 3-4 days per week at a moderate-vigorous aerobic intensity

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So how do you measure the intensity level of your exercise? The Rate of Perceived Exertion (RPE) scale has numbers which relate to  phrases used to rate how easy or difficult you find an activity.

Some examples  of Moderate Intensity are:

• Walking briskly
• Elliptical
• Cycling <10 mph
• Light gardening
• Pilates class
• Weight lifting
• Doubles tennis

Some examples  of Vigorous Intensity  are:

• Speed walking
• Running/jogging
• Swimming laps
• HIIT classes
• Crossfit
• Stair climber
• Singles tennis

Challenge yourself this week! Try this routine or work up to one similar.

• Monday: Elliptical (30 mins) + Upper Body Exercises
• Tuesday: Brisk Walk (30 mins) + Stretch
• Wednesday: Cycle (30 mins) + Core Exercises
• Thursday: REST
• Friday: Cycle (30 mins) + Lower Body Exercises
• Saturday: Brisk Walk (30 mins) + Stretch
• Sunday: REST

For more information visit the American Heart Association on the web. Click here!