Want a good workout, but not sure what will get the best results? Here are some guidelines from the American College of Sports Medicine for a safe and productive weekly exercise program as reported by WebMD.
Cardiovascular goals: One-half hour of moderate activity most days of the week is recommended for adults. If preferred, you can break up the 30 minutes into smaller time segments.
If your goal is fitness training, aim for “three to five continuous cardiovascular training workouts per week at an intensity of 60 percent to 90 percent of your maximum heart rate. To calculate your estimated heart-rate maximum, subtract your age from 220. Beginning exercisers should multiply this number by 60 percent to 70 percent. Advanced exercisers should multiply this number by 70 percent to 90 percent.”
Strength training and flexibility: Train each major muscle group two to three times per week. At a minimum, you’ll want to do a set of eight to 12 repetitions. Before getting started, lightly stretch muscles used in the activity for 8 to 12 seconds. Post-exercise, stretch all major muscle groups for 20 seconds or longer.
Some additional tips to make sure your workout is effective:
- Set realistic goals: Focus on improving your health and incorporating healthy behaviors into your life. Don’t aim for perfection or goals that you can’t meet.
- Hydrate: Drink water throughout the day, not just before exercising. That’s because it can take several hours for your body to absorb water. Make drinking water throughout the day a regular habit.
- Do something you enjoy: You won’t stick with an exercise if you don’t enjoy it. Find a cardio exercise and stay with it. Running, walking, swimming, biking are just some to consider.
- Mix up routine: Zen Habits in its workout tips recommends that you “mix it up.” Don’t stay with the same workout routine too long. Your body will adjust to it, and you won’t get an effective workout. Specifically for strength training, change your routine every few weeks; if your goal is cardio, cross-train.
- Employ the buddy system: Exercise with someone else. It will help you maintain your commitment to regular exercise.
- Know your body clock: Work out when you have the most energy if you are a morning person, workout in the early hours if you pick up steam during the day, and exercise in the afternoon or evening.
- Bring in a pro: You might want to bring in a professional when you first start your exercise schedule to determine what is best for your goals.
- Be easy on yourself: You will experience setbacks. Don’t be discouraged if you don’t see results right away. Be patient.
Great for your skin
Not only will you feel better when you exercise, but your skin will also benefit as well. Exercise boosts circulation. The increased blood flow delivers more oxygen and nutrients to the skin’s cells to give your skin that overall glow. And when you work up a sweat, pores dilate to release trapped dirt and oil.
Since exercise also helps to ease stress, it can benefit your skin as well. This means that some skin conditions, such as acne, exacerbated by stress, can improve exercise.
Make exercise part of your regular weekly routine to maintain clear, glowing skin and even reduce aging signs.
In addition to exercise to help your skin look younger, try the True Results Retinol Active Skincare system. Six new easy-to-use products can help decrease fine lines, wrinkles, and discoloration associated with natural skin aging.