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Guidelines
- Differences in training with the different sexes
- Male
- Female
- Intersex Consolidation of Stressors from JPStrength 1/3 lifting, 2/3 cardio (lifting x 2 = cardio)
1) UK NHS
- Page last reviewed: 22 May 2024, Next review due: 22 May 2027
- Page last reviewed: 22 December 2022, Next review due: 22 December 2025
Site Index for Physical Activity Basics
- Some skepticism for the writer's knowledge due to such a poor recommendation for lifting.
5) Mayo Clinic# Philosophy & Takeaways at the moment.
- Need to get a sort of average of what is recommended, don't listen blindly to one singular source since doctors can be wrong and that's sad but like that's why meta-analyses are higher-ranked than one doctor's word of mouth.
- Need to be wary of taking information from US Government sources as there may be an increasing amount of misinformation due to the MAHA movement.
- I think lifting is very important for muscle and joint strengthening, helping to preserve independence throughout life.
- I think cardio is also very important so as to improve heart health and be able to function for longer periods of time.
- Mobility is also important because people who go to the gym sometimes do shortened as opposed to lengthen partials and they don't stretch their muscles as much.
- Things to avoid sickness need to be developed more.
- Mental health is just as important as physical health so I wanted to include recommendations for mental health here as well. Maybe a tracker, journal, to-do list, meditation, in to improve mindfulness and life-direction/productivity.
- Addictions need to be covered too alcohol, smoking, and vaping specifically.
- This app helps to improve quality of life, and allow people to move and feel independent as long as possible.
Small amounts of physical activity can be helpful. Being active for short periods of time during the day can add up and have health benefits. 5
Adults (19-64, and disabled, pregnant, or post-natal) should do some type of physical activity every day. Exercise just 1-2x/week can reduce the risk of heart disease or stroke.
- spread exercise evenly over 4 to 5 days a week, or every day
- reduce time spent sitting or lying down and break up long periods of not moving with some activity
- Points for the pregnant:
- When you start exercising after pregnancy, make sure your physical activity choices reflect your activity levels before pregnancy. You should include strength training.
- After your 6-8 week postnatal check, you can start to do more intense activities if you feel you're able to. Vigorous activity is not recommended if you were inactive before pregnancy. 1
Aerobic activity: =>150 minutes of moderate OR =>75 minutes of vigorous aerobic activity/week.5 1 You also can get an equal combination of moderate and vigorous activity.5
Aim to spread out this exercise over a few days or more in a week.5
Strength training: Exercises for all major muscle groups ((legs, hips, back, abdomen, chest, shoulders and arms) at least 2/week. 1 5 1 set/exercise is enough for health and fitness benefits. 5 Use a weight/resistance level heavy enough to tire your muscles after about 12 to 15 repetitions. 5
- several short sessions of very vigorous intensity activity
- a mix of moderate, vigorous and very vigorous intensity activity
=>300 minute/week of moderate aerobic activity. May help with weight loss or keeping off lost weight.
What counts as moderate aerobic activity?
Moderate activity will raise your heart rate, and make you breathe faster and feel warmer. One way to tell if you're working at a moderate intensity level is if you can still talk, but not sing.
Examples of moderate intensity activities include:
- brisk walking
- water aerobics
- riding a bike
- dancing
- doubles tennis
- pushing a lawn mower
- hiking
- rollerblading
What counts as vigorous activity?
Vigorous intensity activity makes you breathe hard and fast. If you're working at this level, you will not be able to say more than a few words without pausing for breath.
In general, 75 minutes of vigorous intensity activity a week can give similar health benefits to 150 minutes of moderate intensity activity.
Most moderate activities can become vigorous if you increase your effort.
Examples of vigorous activities include:
- running
- swimming
- riding a bike fast or on hills
- walking up the stairs
- sports, like football, rugby, netball and hockey
- skipping
- aerobics
- gymnastics
- martial arts
For a moderate to vigorous workout, get running with Couch to 5K, a 9-week running plan for beginners.
What counts as very vigorous activity?
Very vigorous activities are exercises performed in short bursts of maximum effort broken up with rest.
This type of exercise is also known as High Intensity Interval Training (HIIT).
Examples of very vigorous activities include:
lifting heavy weights
circuit training
sprinting up hills
interval running
running up stairs
spinning classes
What activities strengthen muscles?
To get health benefits from strength exercises, you should do them to the point where you need a short rest before repeating the activity.
There are many ways you can strengthen your muscles, whether you're at home or in a gym.
Examples of muscle-strengthening activities include:
carrying heavy shopping bags
yoga
pilates
tai chi
lifting weights
working with resistance bands
doing exercises that use your own body weight, such as push-ups and sit-ups
heavy gardening, such as digging and shovelling
wheeling a wheelchair
lifting and carrying children
Try exercise routines like:
strength workout videos in our [Fitness Studio exercise videos](https://www.nhs.uk/live-well/exercise/)
You can do activities that strengthen your muscles on the same or different days as your aerobic activity – whatever's best for you.
Muscle-strengthening exercises are not always an aerobic activity, so you'll need to do them as well as your 150 minutes of aerobic activity.
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5k Running Time
- 27 = 38 (Below Average)
- 21 = 48 (Above Average)
- 17 = 60 1%
- Highest Standard - Lab
- Little bit off - Smart Watch
- Estimate - Beep test
- Most of anything will be a humongous improvement from doing no cardio
- Lifting frequency has to decrease
- Easy
- Workout
- intervals
- Long
Male
- Falls 1% each year after 25 and 1.5% after 50
- =10% each decade
- Top 1% = 60
- is a 17 minute 5K
-
highest VO2 max ever recorded was Norwegian cyclist Oskar Svendsen with an unbelievable 97.56.
- 96.0 = Espen Harald Bjerke, Norwegian cross country skier
- 96.0 = Bjørn Dæhlie, Norwegian cross country skier
- Lance Armstrong, cyclist = 84.0
- Average from 18-19 years old is 48, and then it decreases to 24.5 at 65-69
- But you can increase by a lot
- Stats
- Olympic gold medalist marathoner Joan Benoit has a recorded VO2 max of 78.68.
- 76.6 Bente Skari’s, XC skier
- 76.0 = Flavia Oliveira, cycling
- 71.2 = Ingrid Kristiansen, distance running ex-Marathon World Record Holder
- Stats
Top 1% = 48 (Males), 35 (Females)
- Middle 50% = 15-30 (Males), 0-9 (Females)
- Body Fat
- 10-20 % Males
- Females??
- 15-30?
- LDL Cholesterol
- Improve P:S Ratio
- 2:1 Ideal
- Polyunsaturated
- Fish
- Seeds
- Nuts
- Walnuts
- Saturated
- Cheese
- Butter
- Fatty Steak
- Processed Ingredients
- Blood Pressure
- 80/90-120 Systolic Number
- 60-80 Diastolic Number
- Decrease Salt
- Should be half your height at most
- Low muscle + high fat