Certified American fitness instructor and sports physiologist Matt Roberts said The Telegraph says a middle-aged person needs 200-250 minutes of moderate-intensity exercise and 60 minutes of vigorous-intensity exercise a week.
Moderate exercise means a load in which the muscles get a little tired and the heart rate increases to 133-152 beats per minute. However, the person does not have difficulty breathing. Also, there is no excessive sweating. According to the expert, middle-aged people should do this type of exercise for 200-250 minutes a week (which is about 3.3-4.2 hours).
This activity could be cycling, walking fast or running slowly. It is also recommended that you spend at least 60 minutes during the week on high-intensity exercises that work every part of the body, such as swimming, playing tennis, and jogging.
Roberts noted that instructional time can be distributed in different ways. For example, you can spend 75 minutes once a week doing vigorous, intense exercise. It is recommended to perform strength exercises during two or three other workouts, for example, in the gym. At the same time, you don’t need to work to the limit of your abilities.
Another important rule is to alternate cardio and strength training. To maintain balance, you can jog for 30 minutes twice a week, followed by a brisk walk for half an hour. Two more exercises can be done in the gym.
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