We hear and use the term “working out” often, cialis but what does it really mean? What qualifies as a “workout?” How do we know if we’re really working out hard enough to achieve better health?
What Does a Workout Look Like?
As we shared before, nurse adults need 30-60 minutes of physical activity each day and kids need 1-2 hours. This activity may range between low-intensity and high-intensity, with the majority recommended to be at least moderate-intensity.
Generally when we speak of “working out,” we’re aiming for a solid workout of at least 20-30 minutes of moderate- to high-intensity physical activity. But, it isn’t wise to just jump in to a high-intensity workout or suddenly stop one. Our bodies desire equilibrium and prefer time to adjust to a new state. A workout should include three main parts:
- A warm-up – 5-10 minutes of slowly increasing intensity to a moderate or high level. Activities could include your main workout mode (biking, walking, running, etc.) just performed slower or several shorter callisthenic type activities (lunges, jumping jacks, etc.).
- The main workout – At least 20 minutes of heart-pumping, muscle-building activity, preferably with sustained intensity of at least 55% of your target heart rate. (What’s your target heart rate range? How do you know if you’re working out at a high enough intensity? Taking your heart rate is one fairly reliable method. Check out the handout provided on this post.)
- A cool-down – 5-10 minutes of slowly decreasing intensity from a higher level to an almost resting state. Slow down your typical activity over these five minutes, or choose an easily modifiable activity like walking. Stretching the major muscle groups you worked should also be incorporated into the cool-down.
The Five Components of Health-Related Fitness
“Working out” also addresses all five components of health-related fitness over time. Each workout does not have to tackle all five areas, but within a week’s time you can aim to have worked each area at least once.
The Five Components of Health-Related Fitness:
- Cardiovascular endurance – the ability of the heart to sustain a higher rate for a longer period of time while sufficiently transporting oxygen to the muscles
- Muscular endurance – the ability of muscles to sustain effort and force over several repetitions or a longer period
- Muscular strength – the ability of muscles to exert maximum effort for one repetition or short burst of time
- Flexibility – the ability of a body part to move through the full range of motion about a joint
- Body Composition – the ratio of lean body tissue (muscles, organs, fluids) to body fat (generally measured in body fat percentage or BMI).
One of your workouts might focus on muscular endurance and flexibility, then another workout in the week can center on building cardiovascular endurance.
(If you’re interested, here’s a brief worksheet with this information along with a generic fitness test.)
Why Teach and Learn This Information
If we workout ineffectively, we fail to help our bodies develop fitness. (Some low-intensity activity can still be effective for our health in ways other than cardiovascular or physical strength!) Learning and teaching our families the anatomy of workout can help motivate us and encourage each other to work our bodies well!
You don’t always have to count your workouts to the minute, but maintaining a general idea of how you structure your workout time can help keep you accountable!
How do your workouts usually take shape? What are some ways you and your family can participate in complete workouts together?
Caroline is wife, homeschooling momma to two undeserved blessings, writer, certified personal trainer, and former physical education teacher – and a child constantly in need of grace. She blogs at Under God’s Mighty Hand.