How often should a young adult exercise a week?

A 2005 study by the National Heart, Lung and Blood Institute defines a young adult as an individual between the ages of 18 and 35. However, the most recent edition of weekly exercise recommendations for the Department of Health and Human Services, released in 2008, includes these young adults with adults up to the age of 65 when it comes to specific guidelines.



Cardiovascular Training
Cardiovascular training is designed to increase your cardiovascular endurance. Cardio exercises include everything from high-impact workouts like running to low-impact routines like swimming. They include workouts on exercise equipment like a bike, an elliptical trainer or a stair climbing machine; they also include workouts without equipment, like walking or climbing an actual set of stairs. The 2008 recommendations from the Department of Health and Human Services, HHS for short, recommends doing at least 150 minutes of moderate-intensity cardiovascular activity; however, working out for just half that time -- 75 minutes -- at an intense pace is equivalent to the longer, easier workout.

Resistance Training
Resistance training is the catchall term for any type of weight-bearing exercise. Weightlifting -- whether using free weights or weight machines -- is included in this category, as are plyometric exercises, which use the body's own weight as resistance. Try situps, pushups, squats, lunges and adding additional weight in the form of hand weights, ankle weights or even a weight belt or vest during regular activities. Young adults from ages 18 to 35 are encouraged to engage in weight-bearing activities, which should workout all the body's major muscle groups, at least twice a week; this is the same recommendation for adults up to age 65.

Even Small Workouts Count
The HHS guidelines urge young adults to strive for five 30-minute workouts a week. However, not everyone has time to get in a full 30-minute exercise session. The Centers for Disease Control and Prevention suggests breaking the recommended 150 minutes of weekly exercise into even shorter sessions. In fact, the Centers say even just 10 minutes of cardiovascular exercise at a time counts. Additionally, you don't have to stick to traditional workouts, such as running, biking or swimming. Recreational activities like chasing your kids around the yard, pushing a lawnmower, or walking the dog count as well.

Additional Recommendations
The physical activity health guide of "The New York Times" points out some key differences between the recommended workout routines of young adults versus older adults. The guide urges young adults to incorporate high- and low-impact exercises into their workout regimen. While young adults' bodies are more easily able to tolerate the stress and strain of high-impact activities like running or step aerobics, these activities may be too difficult for older adults, especially those who have not worked out regularly in the past.

http://www.livestrong.com/article/543981-how-often-should-a-young-adult-exercise-a-week/#ixzz2M6rqh6PC