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The question is, "What is the current recommendation for exercise?"
A lot of that depends on what you're trying to do.
Are you trying to exercise to lose weight?
Are you trying to exercise to maintain cardio-vascular fitness?
Are you exercising for control of certain diseases like diabetes?
And each of those have different intensities of exercise.
Basically, weight loss requires high intensity exercise.
And high intensity exercise means a longer duration and a higher heart rate to achieve.
Usually when we try to do exercise prescription
we'll take the patient's age and subtract it from 220 and come up with their maximum heart rate.
And then the intensity will be based on some sort of percentage of that.
So, for instance, if you had somebody that was 40 years-old
you'd take 220 minus the 40 which would be 180 heart beats per minute
and then your maximum intensity would be 85 percent of that,
where a lower intensity might be 40 percent of that or 50 percent of that.
So, if you're trying to do high intensity exercise,
you might want somewhere between 60 and 80 percent of your maximum target heart rate.
Exercise, though, for other conditions like diabetes would be,
current recommendations are just 30 minutes a day, 5 days a week.
And that can be broken up into two 15 minute exercise bouts,
just using the larger muscle groups to burn up the stored glycogen and sugar
so it does decrease their sugar levels.
Cardio-pulmonary exercise to get in good cardio-pulmonary shape
would be fairly significant exercise of about anywhere between 30 and 60 minutes a day,
3 to 5 days a week. The intensity can vary.
You can do high intensity exercise for a shorter period of time
or lower intensity exercise for a longer period of time.
Each of those by training, or exercising at least 3 to 5 days a week
would get you the cardio-vascular benefits you're looking for.