Starting to exercise – meeting your minimum requirements
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This document provides guidelines for minimum weekly exercise and nutrition requirements. It recommends doing strength training 2 days a week working all major muscle groups, and 150 minutes of moderate exercise or 75 minutes of vigorous exercise spread over 4-5 days. It includes a weekly planner to track exercise frequency, intensity, time and type, and a food diary to identify foods contributing to weight gain.
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Starting to exercise – meeting your minimum requirements
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Starting to exercise – meeting your minimum requirements
- 1. Starting to exercise – meeting your minimum requirements We will use this planner to set an exercise schedule and track nutrition to ensure you are meeting the minimum exercise guidelines
- 2. Weekly exercise guidelines for adults: what are they? DO STRENGTHENING ACTIVITIES THAT WORK ALL THE MAJOR MUSCLE GROUPS (LEGS, HIPS, BACK, ABDOMEN, CHEST, SHOULDERS AND ARMS) ON AT LEAST 2 DAYS A WEEK. DO AT LEAST 150 MINUTES OF MODERATE INTENSITY ACTIVITY A WEEK OR 75 MINUTES OF VIGOROUS INTENSITY ACTIVITY A WEEK, SPREAD EVENLY OVER 4 TO 5 DAYS A WEEK OR EVERY DAY. REDUCE TIME SPENT SITTING OR LYING DOWN AND BREAK UP LONG PERIODS OF NOT MOVING WITH SOME ACTIVITY Src: NHS Live well exercise guidelines
- 3. Weekly planner FITT: frequency, intensity, time and type of exercise Frequency (when) Intensity (how hard) Time (how long?) Type (Which exercise?) Example 6am Vigorous 20 minutes HIIT Monday Tuesday Wednesday Thursday Friday Saturday Sunday
- 4. Nutrition guidelines Src: UK government eatwell guide
- 5. Food diary Track your food over the course of the week to help us identify food and drinks that are contributing to weight gain Breakfast Lunch Dinner Snacks and other Example Scrambled eggs on toast Chicken salad with avocado Chilli con carne Flat white coffee Monday Tuesday Wednesday Thursday Friday Saturday Sunday