The lowdown.
Professionals agree and studies have proved that exercise is an important component of any weight-loss plan. According to the updated physical activity guidelines from the American College of Sports Medicine (ACSM), healthy adults under age 65 need 30 minutes of moderate intensity activity five days a week or 20 minutes of vigorous intensity activity three days a week to stay healthy and reduce risk of chronic disease.
The ACSM also suggests 8 to 10 strength training exercises and 8 to 12 repetitions of each exercise twice a week. The 2005 Dietary Guidelines for Americans recommends 60 to 90 minutes of daily moderate-intensity physical activity to sustain weight loss.
What is “moderate” exercise? If you’re able to talk, sing, breathe regularly and not sweat, your intensity is low. If you can talk and sing but your breathing is deep and you start sweating after about 10 minutes, your intensity is moderate; and if you can just briefly talk, not sing, your breathing is rapid and deep, and you start sweating after 3-5 minutes, your intensity is high.
Exercise - something is apparently whatever. And something else. A must.
