How Much Should I Exercise?
Do I exercise too much?
- Do you feel guilty if a day goes by when you don’t exercise?
- Do you feel depressed if you are unable to exercise?
- Do you feel tired, yet have trouble sleeping?
- Do you have injuries that don’t seem to heal?
- Are you reluctant to take time off to let injuries heal?
- Are you putting exercise first, in front of social life, family life, or
- Do you feel compelled to work out even though you are tired?
- Do you increase or decrease your exercise based on what you have eaten?
- Do you have insomnia, undesired weight loss, fatigue, irritability, loss
of menstruation, chronic injuries, or stress fractures?
Do I exercise too little?
- Do you find other things to do with your time so you don’t have to
- Do you procrastinate a workout or the start of a new exercise program?
- Do you often skip a workout that you previously scheduled for yourself?
- Do you have trouble concentrating or falling asleep at night?
- Do you feel tired throughout the day?
I exercise the correct amount for me
- I can concentrate well and fall asleep easily.
- I don’t have unwanted weight loss, irritability, or chronic injuries.
- I am okay when I don’t exercise and it’s easy for me to get back to my
- I let my injuries heal when they need to.
- I know what my priorities are in life and a healthy body is one of them.
- My diet is consistent and doesn’t change with the amount I exercise.
- I look forward to exercising when I can.
- I have energy to last throughout my workout and throughout the day.
American College of Sports Medicine Guidelines for Exercise
- Frequency - 3-5 days a week
- Intensity - 50%-85% of estimated maximum
- Duration - 20-60 minutes of aerobic exercise
- Resistance - Moderate Intensity, 1 Set, 8-15
reps, > 2 non-consecutive days a week