Exercise Tips: Easy Ways to Reduce Muscle Tension
Are your muscles getting tight from working on your computer all day? Check out these stretches.
Problem solved, USA TODAY
Few people would deny the importance of physical exercise and working out, but few may realize how often they need to go to the gym or run on the treadmill at home. I don’t know.
It’s also helpful to understand the benefits of rest days and alternating the types of exercise you do each day, such as cardio, weightlifting, or targeting different muscle groups with each workout variation. “For most people, building strength is not the only goal of working out,” explains Lauren Fishman, M.D., professor of physical medicine and rehabilitation at Columbia University. “Priorities vary from person to person.” .
No matter how you exercise, here’s how much you should do.
How many days a week should I exercise?
The first step in determining how many days you plan to work out is to understand how many days you will be working out. minutes per week You should work on building your physical strength.
of Physical Activity Guidelines for Americans According to a report released by the U.S. Department of Health and Human Services (HHS), adults should engage in at least 2 hours and 30 minutes to 5 hours, or 1 hour and 15 minutes to 2 hours of moderate-intensity fitness each week for optimal health benefits. there is. Do several hours and 30 minutes of intense fitness each week. The guidelines add: “Adults should also engage in strength-strengthening activities of moderate or higher intensity that involve all major muscle groups on at least two days per week.”
Centers for Disease Control and Prevention (CDC) provides three different examples of how to meet these recommendations.
- Get some moderate aerobic exercise, such as a brisk walk for 30 minutes a day, five days a week and work all your major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) two days a week.
- Engage in vigorous aerobic exercise, such as jogging or running, for 75 minutes two days a week, and work all major muscle groups two days a week.
- At least two days a week, do an equal mix of moderate-intensity and vigorous-intensity aerobic exercise to train all major muscle groups two days a week.
It is recommended that children ages 6 to 17 get at least 60 minutes of “moderate to vigorous” physical activity each day.
The overall goal for children and adults alike is to stay as active as possible. “Aim to be active as many days a week as possible, at least three days a week,” suggests Barbara Orenzki, associate professor of population and quantitative health sciences at the Massachusetts Chan College of Medicine. “Even short periods during the day can have cumulative health benefits,” she added. This includes decisions like taking the stairs instead of the elevator, parking further away from your destination, and doing small amounts of exercise when possible. “Sitting less is also a great idea,” she says.
What are the benefits of having a day off?
Experts say those who choose the high-level recommendation of exercising nearly five hours each week, or who spend much of that time lifting weights, should remember the importance of rest days. “Taking a day off between workouts allows your muscles to heal properly before being stressed again. This maximizes your ability to build muscle,” says Board Certified Spine Physician and Physical Therapy Program says director Trevor Delaney, MD, PT, DPT. At the University of Pittsburgh Medical Center.
And even if you’re only doing aerobic exercise, Delaney adds, “If you’re new to exercise, it’s important to give your cardiovascular system a break so you don’t put too much stress on it.” Ta. Incorporating rest days can also prevent burnout. “I think this is something we’re all familiar with, whether it’s starting a new exercise program or starting a new diet,” he says. “You start out with good intentions, but then you find yourself dropping out of the program completely. By taking rest days, you can reduce the chances of that happening.”
What types of exercise should you alternate?
One of the most appealing elements of the HHS and CDC physical activity recommendations is that they offer complete flexibility for different schedules and allow you to choose from a large number of workouts and exercises.
For example, when going to the gym, many people like to alternate between targeting muscle groups on different days. Split into two days, one day you can train upper body muscle groups such as your back, abdomen, chest, shoulders, and arms, and the second day you can train lower body muscle groups such as buttocks, hips, and legs. . “The best way to alternate between different types of strength training is to create a system,” Fishman suggests.
There are plenty of options when it comes to aerobic exercise, too. Walking, running, cycling, swimming, or team sports like basketball, volleyball, and pickleball are all good ways to build moderate to vigorous physical fitness. “A combination of Pilates, yoga, and high-intensity interval training (HIIT) can also be extremely beneficial,” Delaney says. “In general, it’s important to combine different types of exercise to maximize effectiveness and enjoyment.”
Benefits of yoga: From balancing the nervous system to promoting heart health