What’s great about that recommendation is that there is evidence showing you don’t have to do it all at once. Find out why they’re so important and get practical tips on living a heart healthy … Strength training 2 days per week? I am going to give you the total amount of exercise (cardio and strength training) that is the current recommendation for physical activity. Background People who are physically active have at least a 30% lower risk of death during follow-up compared with those who are inactive. This is in mild to moderate depression right? It’s more of a total-body workout than biking on the road, which is mostly a lower-body cardio workout. Regular cardio exercise for a healthy heart I recommend exercising a minimum of four to five days each week. One key part of this schedule is to vary the types and intensity of exercise you do on different days. However a recent study (no link sorry) indicates that maybe that should more than double. Can this amount of physical activity be bad for you even if you're not experiencing any negative immediate health or injury from it? Everywhere I look suggests 150 minutes per week which seems like quite a lot. Here is the summary of the study: Aerobic training (AT) improves the metabolic syndrome (MS) and its component risk factors; however, to our knowledge, no randomized clinical studies have addressed whether resistance training (RT) improves the MS when performed alone or combined with AT. Sedentary, overweight dyslipidemic men and women, aged 18 to 70 years completed a 4-month inactive run-in period and were randomized to 1 of 3 eight-month exercise programs (n = 196). Vigorous intensity activities include jogging, swimming laps, singles tennis, bicycling > 10mph, circuit training. However, like anything else, there can be too much of a good thing. This amount of exercise equates to approximately five to seven 30-minute sessions per week at an intensity equivalent to 3 to 6 METs (multiples of the resting metabolic rate*), or approximately 600 to 1200 calories expended per week. These activities can include any other form of occupational or recreational activity that is dynamic in nature and of similar intensity, such as cycling, yard work, and swimming. thx. But I am not seeing any studies to back that number up. If you're just starting out, gradually build up to 150 minutes a week. Actually, weight training in some regards is terrible for heart and cardiovascular health and once your past the initial period of training it offer little to aerobic fitness The major arteries (aorta) get thicker and less compliant, its an adaptation to deal with the high blood pressures associated with lifting, also the left ventricle thickens to cope with loading. They actually studied exercise head to head with Prozac for the treatment of depression... and exercise was found to be as effective! Vigorous intensity 25 mins day, days per week (75 mins total), Vigorous intensity 25 mins day, 3 days per week (75 mins total), They actually studied exercise head to head with Prozac for the treatment of depression. I agree it definitely is a sliding scale. Anyone familiar with these symptoms ? edit: Since people keep asking... yes, I've shoveled dirt. … The Reddit community r/Nootropics discusses … AT improved the MS score (p <0.07) and showed a trend toward significance compared to RT (p <0.10). You may love smoking weed, but it does not love your heart, according to the American Heart Association's new scientific statement on marijuana. IMHO, none... Not traditional "cardio" anyway. I understand that antidepressants have the most benefit for severely depressed people. If heart health wasn't on your list, add it! Try these heart-healthy experiments. According to the U.S. Department of Health and Human Services, you should get at least 150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes … The optimal frequency of jogging was 2 to 3 times per week (HR: 0.32; 95% CI: 0.15 to 0.69) or ≤1 time per week (HR: 0.29; 95% CI: 0.12 to 0.72). The general recommendation for a while has been 30 minutes moderate activity 3-4 days per week. Recently I've been doing a Phul style lifting routine 4x a week and stretching on my off days. The exercise programs were (1) RT (3 days/week, 3 sets/day of 8 to 12 repetitions of 8 different exercises targeting all major muscle groups); (2) AT (∼120 minutes/week at 75% of the maximum oxygen uptake), and (3) AT and RT combined (AT/RT) (exact combination of AT and RT). Cardio exercise prevents chronic disease while improving our heart health. Modest activity is defined as any activity that is similar in intensity to brisk walking at a rate of about 3 to 4 miles per hour. 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