To determine which fitness plan meets the recommended amount of physical activity per week, we refer to the general guideline issued by health organizations such as the CDC and WHO. They recommend that adults engage in at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, along with muscle-strengthening activities on 2 or more days a week.
Let's break down each option:
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3 days of running 30 minutes, 2 days of walking 30 minutes:
- Running (assuming it's vigorous) = 3 days × 30 minutes = 90 minutes
- Walking (assuming it's moderate) = 2 days × 30 minutes = 60 minutes
- Total = 90 + 60 = 150 minutes of activity.
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3 days of 45-minute HIIT classes:
- High-Intensity Interval Training (HIIT) is typically considered vigorous exercise.
- Total = 3 days × 45 minutes = 135 minutes of activity.
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5 days of swimming laps 20 minutes:
- If the swimming is moderate.
- Total = 5 days × 20 minutes = 100 minutes of activity.
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3 days of weightlifting 20 minutes, 2 days of 30-minute Zumba classes:
- Weightlifting doesn't typically count toward aerobic activity in the same way unless it’s in a circuit format; let's consider it may contribute to strength.
- Zumba (assuming it’s vigorous) = 2 days × 30 minutes = 60 minutes.
- Total = 60 minutes of aerobic activity; weightlifting adds strength training, but does not contribute to the aerobic total.
From this analysis:
- The first plan (3 days of running and 2 days of walking) meets the recommended physical activity with 150 minutes.
- The second plan is short of the aerobic recommendation with 135 minutes.
- The third plan is below the recommendation with 100 minutes.
- The fourth plan provides only 60 minutes of aerobic activity.
Therefore, the first fitness plan (3 days of running 30 minutes, 2 days of walking 30 minutes) meets the recommended amount of physical activity per week.
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