It depends on whether you want to lose weight, increase endurance, or reach other fitness milestones. Learn about exercise guidelines and the importance of determining your exercise goals.Before you make a decision on how much exercise you need, you should have a good idea of your exercise goal or goals: Are you exercising for physical fitness, weight control, or as a way of keeping your stress levels low?
If your goal is more specific, say, to lower your blood pressure, improve your cardiovascular fitness, or lose weight, you’ll need either more exercise or a higher intensity of exercise. So figure out your goals first, then determine what type of exercise will help you meet them and how much of that particular exercise you’ll need to do.
Adults need at least 150 minutes of moderate intensity physical activity each week, in addition to muscle-strengthening activities. If activity is more vigorous in intensity, 75 minutes a week may be enough. For even greater health benefits, though, more activity is better: 300 minutes of moderate-intensity activity or 150 minutes of vigorous-intensity activity, or a mix of the two.
Physical activity is also important to maintain weight loss. Moderate intensity physical activity for 60 to 90 minutes on most days will help maintain weight loss. Of course, a healthful, low-calorie diet is also important for both losing and maintaining weight. The amount of exercise you need for weight loss or weight control depends on what you eat, as well as on the type of exercise you choose.
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