Seven out of ten American adults do not participate regularly in any sort of exercise or physical activity program. (1) As a result of this inactive lifestyle, 68 percent of us are overweight or obese; and about 37 percent—or 80,700,000 people—are living with cardiovascular disease (2, 3).
Moving ones body refers to any exercise or physical activity that increases the heart rate and burns calories, but there is a difference. Exercise is any planned activity with the intention of improving or maintaining physical fitness levels. Physical activity includes daily activities and any other movement of the body that requires energy. Both burn calories, improve overall health, and reduce risk for cardiovascular disease; just make sure to incorporate both in an exercise plan.
The 3 Basic Components of Exercise include (1) Cardiovascular training, (2) strength training, and (3) flexibility training.
Cardiovascular training, which improves heart health, includes sustained activities that utilize large muscle groups. To achieve health benefits, the American College of Sports Medicine (ACSM) recommends that all adults ages 18 to 65 participate in moderately intense cardiovascular training (a rate that elevates the heart rate 55% to 85% of maximum heart rate) a minimum of 30 minutes each day, five days per week. The 30 minutes can be accumulated throughout the day in 10-minute sessions. Cardiovascular activities can include both physical activity (taking the stairs instead of the elevator) and exercise (going for a run).
For a great calorie burning cardiovascular routine participate in the below 30-minute interval training workout 2-3 days per week. This can be done on a walking, running, biking, rowing, on an elliptical, or stairclimber.
- 3-minutes: Warm-up (light to moderate activity; 55-65% heart rate)
- 4 Cycles
- 3-minutes: Moderate intensity (65-80% heart rate)
- 3-minutes: High intensity (80-95% heart rate)
3-minutes: Cool-down (moderate to light activity; 55-65%heart rate)