What is your need for physical activity?

To stay healthy and maintain good health, adults need to do two types of physical exercise every week: aerobic and muscle strengthening exercises.

On average, adults aged 19 to 60 years of age must make:

• activities to strengthen all major muscle groups (legs,
  hips, back, abdomen, chest, shoulders) 2 or more times a
  week

AND

• 150 minutes (2 hours 30 minutes) of moderate-intensity aerobic exercise, such as cycling or fast walking every week,

OR

• 75 minutes (1 hour 15 minutes) aerobic exercise high intensity, such as jogging or playing tennis every week h,

OR

• an equivalent combination of moderate and vigorous-intensity aerobic activity each week (for example, a 30-minute jogging plus 30 minutes of brisk walking).

What is considered aerobic exercise of moderate intensity?

You are working intensively to increase the heart rate and excrete sweat. One way to check whether you're working at a moderate intensity: start talking - you need to speak well enough, but will not be able to sing.

The most appropriate way to get 150 minutes of weekly physical activity of moderate intensity aerobic - it takes 30 minutes 5 days a week.

It sports such as:

• fast walk
• water aerobics
• Riding a bike on a flat surface or with a few hills
• tennis
• hiking
• skateboarding
• roller skating
• volleyball
• basketball

What is considered high intensity aerobic exercise?

You are breathing hard and fast. Working at this pace, you will not be able to say a few words without pausing for breath restoration.

In general, 75 minutes high intensity physical activity can give similar results as the 150 minutes of moderate-intensity activity.

It sports such as:

• run
• a quick swim
• biking in the hills or fast riding
• training alone for tennis
• football
• rugby
• skipping rope
• hockey
• aerobics
• gymnastics
• martial arts

What counts as work on strengthening the muscles?

There are many ways by which you can strengthen your muscles, whether at home or in the gym. Examples of exercises to strengthen the muscles of the following for most people:

• weightlifting
• work to overcome resistance
• push-ups and sit-ups
• hard work on gardening
• yoga.

Exercises to strengthen the muscles are always associated with overcoming resistance. They are heavy and, as a rule, you will not be able to do more than 8-12 repetitions in one approach. To get more useful to perform a series of exercises in two or three sets. These exercises should complement your aerobic physical activity.