Before we start answering the question of how much work is enough, we need to consider what it means to be qualified. Fitness is like health, our physical condition and even our ability to complete the tasks required to survive (and the survival of species).
Our modern society has greatly reduced the number of tasks we have to perform in order to survive, but the lack of regular movement has had a negative impact on our health and physical well-being. Regular exercise, even for a small amount, can help prevent, treat, and sometimes even reduce some of the common chronic conditions we experience, including high blood pressure, cardiovascular disease, stroke, obesity, type 2 diabetes, osteoporosis, depression, and depression. other cancers (1,2).
WEEKLY REQUIREMENTS TO WORK
The guidelines recommend at least 150 minutes of strenuous cardiovascular exercise, 75 minutes of strenuous exercise, or a combination of moderate or vigorous exercise per week. The weekly recommendation for resistance training is 2 days or more per week for exercise for all major muscle groups (minimum set of 8-12 repetitions in each muscle group). Flexible and neuromotor exercises (balance, speed, coordination) are also recommended at least twice a week.
An important sentence to note is “at least” the additional benefits that come with extra work. But what if your clients are not really ready to deal with these recommendations? When making exercise plans for someone who has never played before, meet them where their current skills are and help them find ways to increase their level of activity. Those 150 minutes of central cardiorespiratory activity should be distributed throughout the week, 30 minutes a day, 5 times a week.
This data is based on two reports of well-known occupational fitness guidelines including Exercise and Quality of Exercise to Improve and Maintain Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness for Physically Healthy Adults: A Guide to Deciding Exercise from the American College of Sports Medicine. (2) and the American Physical Fitness Guidelines from the US Department of Health and Human Services (3).
Imagine that those 30 minutes can be further divided into 10 minutes of activity. Some people may even need to start with just two minutes of walking and build their way up to 10 minutes in days, or even weeks. The goal is to motivate them to expand their career and succeed. Even if a lot of work is better, less work does not judge at all. And walking is a great way to lose weight.
Do not underestimate the importance of increasing the thermogenesis of non-exercise function (NEAT) (4). These are activities other than sleep, diet and “deliberate exercise” that include daily movements such as standing, walking, using stairs, squatting, yard work, and many other activities that we do throughout the day. NEAT should not be confused with moderate metabolic movements.
Random exercise is a foundation that can help people realize that hard work, rather than strenuous activity, can affect their whole, long-term life.
Understandably, the goals need to be considered in order to determine how much work might be required and what time is associated with achieving those goals. For someone who wants to live a healthy lifestyle, finding fun things with a real plan is essential. Start in a sequence where the person will be successful, safe, and comfortable. Then encourage them to improve their results with a combination of high frequency, duration, and durability.
Sources:
Clark, MA, Lucett, SC, Sutton, BG. NASM Essentials for Personal Fitness Training 4th ed. Baltimore, MD: Lippincott Williams & Wilkins; 2012.
American College of Sports Medicine. Value and quality of exercise to improve and maintain cardiorespiratory, musculoskeletal, and neuromotor strength in apparently healthy adults: A guide to defining exercise. Medicine and Science in Sport and Gymnastics 2011; 43 (7): 1334-1359.
The U.S. Department of Health and Human Services 2008 Physical guidelines for the American people. http://www.health.gov/paguidelines/guidelines/default.aspx (accessed June 4, 2013).
Levine, JA. The function of Nonercise thermogenesis - to release life force. Internal Medicine Journal, 2007; 262: 273-287
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