Common Questions
Why should you exercise?
There are lots of well-known benefits of exercise: more energy, better sleep, decreased health problems. But what, specifically, are we trying to improve through exercise? Regular structured activity helps to improve the five health-related components of fitness listed below:
Cardiovascular endurance: ability to increase breathing and heart rate for an extended period of time (running, cycling, swimming)
Body composition: overall “fitness” of one’s body in regards to fat vs. muscle
Muscular strength: amount of mass that one’s muscles can lift/push/pull/etc.
Muscular endurance: ability of muscles to activate for an extended period of time (lifting a weight for multiple repetitions)
Flexibility: overall range of motion in one’s joints
How long should you exercise?
It’s recommended that, each week, people accumulate at least 150 minutes of moderate-intensity activity, 75 minutes of vigorous-intensity activity, or a comparable combination of both. Moderate-intensity refers to activity that causes an increase in heart and breathing rate to the point that keeping a conversation would be challenging; vigorous-intensity is more taxing and can usually only be sustained for a few minutes without taking a break. For post-bariatric clients, these recommendations are even greater (up to 300 minutes of moderate-intensity and/or 150 minutes of vigorous-intensity activity per week) to help maintain weight loss. However, it is important to always prioritize safety. Injuries, aches, and pains should be taken into account when considering how much or how intensely you should exercise.
How often should you exercise?
Frequency depends on the nature of your activity. More endurance-focused exercises like running or swimming are more beneficial when performed more frequently, while more strength-focused activities like weightlifting may require more rest in between sessions.
Cardiovascular training: 3-4 days per week of moderate-to-vigorous intensity
Resistance training: 2-3 days per week, training the major muscle groups
Neuromuscular (balance): 1-2 days per week, but more important for older individuals
Note: It’s also important to take into account your personal goals when determining the frequency of your workouts. Remember, the above are only general recommendations. If your goal is to increase your overall strength, you may incorporate resistance training more often than three days per week. It’s your body and your right to decide how you improve yourself!
What should you do during a workout?
As with frequency, the content of an exercise session will vary depending on your overall goals. Whether you complete cardio before or after weightlifting, what types of exercises you perform, and how long you rest in between sets can all change to match your desired outcomes. However, most workouts will have the same basic outline shown below:
Warm-up: 5-10 minutes of low- to moderate-intensity cardiovascular and muscular endurance activities
Conditioning: 20-60 minutes of aerobic, resistance, neuromotor (balance), and/or sport activities
Cool-down: 5-10 minutes of low- to moderate-intensity activity