The NHS guidelines for fitness recommend a balanced approach that includes cardiovascular exercise, strength training, and flexibility work. Here’s a summary of the key points:
1. **Cardiovascular Exercise**
– Aim for at least **150 minutes** of moderate-intensity aerobic activity each week, or **75 minutes** of vigorous-intensity activity.
– Activities include brisk walking, cycling, swimming, or running.
– Spread the activity throughout the week, aiming for sessions of at least **10 minutes** each.
2. **Strength Training**
– Include strength training exercises on **two or more days a week**.
– Focus on major muscle groups such as legs, hips, back, abdomen, chest, shoulders, and arms.
– Exercises can include weightlifting, resistance band workouts, or bodyweight exercises like push-ups and squats.
3. **Flexibility and Balance**
– Incorporate activities that improve flexibility and balance, such as yoga or stretching exercises.
– Aim to do flexibility exercises on most days of the week, especially after workouts when muscles are warm.
– Balance exercises are particularly important for older adults to reduce the risk of falls.
Additional Recommendations
– Regular physical activity is also beneficial for mental health.
– It’s important to find activities you enjoy to maintain motivation.
– Always consult with a healthcare provider before starting any new exercise program, especially if you have existing health concerns.
The Online Fitclub is designed to encompass all the training types recommended by the NHS, making it an ideal choice for those with busy schedules. You don’t have to worry about travel time; simply roll out of bed, put on your sports bra, and get moving, even in your pyjamas! The program effectively targets cardio, strength training, flexibility, and core strength, ensuring a comprehensive workout experience right from the comfort of your home.
