The 2018 Physical Activity Guidelines for Americans recommend that adults engage in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week. Additionally, they encourage muscle-strengthening activities on two or more days a week.
To determine if Arnold's weekly workout plans meet these requirements, he should consider the following:
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Aerobic Activity:
- Moderate-intensity: This could include activities like brisk walking, water aerobics, or dancing. Arnold needs a total of at least 150 minutes over the week, which could be broken down into:
- 30 minutes a day, 5 days a week
- Vigorous-intensity: This could include activities like running, swimming laps, or cycling uphill. Arnold would need at least 75 minutes per week, which could be structured as:
- 25 minutes a day, 3 days a week
- Moderate-intensity: This could include activities like brisk walking, water aerobics, or dancing. Arnold needs a total of at least 150 minutes over the week, which could be broken down into:
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Muscle-Strengthening Activities:
- Arnold should include exercises targeting major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) on two or more days a week. This can include weight training, resistance training, or bodyweight exercises.
Example Weekly Workout Plan
To help Arnold visualize a workout plan that meets the guidelines, here’s an example:
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Monday:
- 30 minutes of brisk walking (moderate-intensity)
- 20 minutes of strength training (upper body)
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Tuesday:
- 30 minutes of cycling (moderate-intensity)
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Wednesday:
- 30 minutes of jogging (vigorous-intensity)
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Thursday:
- 30 minutes of swimming (moderate-intensity)
- 20 minutes of strength training (lower body)
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Friday:
- 30 minutes of aerobic dance class (moderate-intensity)
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Saturday:
- 20 minutes of bodyweight exercises (core and balance)
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Sunday:
- Rest or light activity like a leisurely stroll
Summary
If Arnold’s workout plan meets or exceeds a total of 150 minutes of moderate activity (or 75 minutes of vigorous activity), and includes activities that strengthen muscles on at least two days, then he is in compliance with the 2018 Physical Activity Guidelines for Americans.
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