For best results, that means exercising at a high intensity for about 30 minutes a day. Don't get discouraged if you're not ready for that level of exercise.
Get Started Now
If you're discouraged by the idea of exercising more right now, remember that:
- Any exercise is good -- If you can only do five minutes, that's five minutes you can build on.
- It takes time -- You need time to build endurance and strength. If you're just starting out, give your body the time it needs to get conditioned.
- It takes practice -- Most of us feel that we should be good at everything on the first try. Even if you used to exercise, you'll need practice if you're coming back from a break.
The bottom line is to start where you are, not where you want to be.
Build Your Exercise Time and Intensity
- Add time to your workouts -- If you're a beginner, focus on the length of your workouts. Work at a comfortable pace and increase workout time every week by 5 to 10 minutes.
- Increase intensity -- Add short bursts of speed or resistance to your workouts or practice going faster than you normally do.
- Increase your frequency -- Add a day of cardio after you've been exercising for about 2 to 3 weeks.
- Split your workouts -- Don't forget, you can split your workouts while getting the same benefits as a continuous workout.