p style = "text-align: justify;"> Physical activity norm - 150 minutes per week There is no maximum limit of training. The more you do, the better About how much time to spend on physical activity and how to combine different types of exercises.

Aerobic Exercises The World Health Organization makes these recommendations:.

150 minutes per week of moderate physical activity, such as walking. Ideally for 30 minutes five days a week.

Or 75 minutes a week of high intensity loads. For example, jogging three days for 25 minutes.

It is important to distribute workouts for several days of the week. If one day you spent an hour and a half practicing on an exercise bike, this does not mean that you can do nothing afterwards.

Combine moderate and heavy loads. Here are a few options:.

Walk on foot from work and work (5? 30 = 150 minutes of moderate loads).

Run 3-5 km on Mondays, Wednesdays and Fridays (3-25 = 75 minutes of intense loads).

90 minutes of intensive work on the exercise bike, 2-3 days a week walking tours (1? 90 = 90 minutes of intense loads, 3? 15 = 45 minutes of moderate loads).

On Monday - a 30-minute bike tour, on Wednesday - a 45-minute session of water aerobics, on Saturday - a short walk, on Sunday - for an hour cut the lawn (30 + 45 + 30 + 60 = 165 minutes of moderate loads).

If you are used to doing a lot of sports, these figures seem to you a trifle. You can double them. For example, 150 minutes a week to devote to intense training or every day to walk for an hour before breakfast. Please note that all of these recommendations are designed for people under the age of 65.

The maximum limit of training does not exist. The more you do, the better. Just do not overdo it.. If you used to go on foot occasionally, do not start dramatically preparing for a marathon.

Exercise for strength and flexibility While we touched on only aerobic workouts. During them you constantly move, your heart rate increases. But do not forget to give time and other types of training. WHO advises two days a week to engage in intensive muscle strengthening. These are any exercises with repetitions: a bar, exercises with elastic tape or own weight.

Start with three approaches of 8-10 repetitions.

The tenth repetition should be much more complicated than the second. If you are running three days a week, but you still have time, do not add more runs. Better two days to do strength exercises.

In addition, do not forget about the flexibility. Two or three times a week, include stretching exercises. Ideally, every major muscle group should have 60 seconds. Stretching is good to do during the hitch after the main workout. Also add exercises to balance and coordination.

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