The recommended amount of physical activity for adults is typically 150 minutes of moderate-intensity aerobic activity, or 75 minutes of vigorous-intensity activity per week, along with muscle-strengthening activities on two or more days a week.
Let's examine each fitness plan to see which one meets these guidelines:
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3 days of running 30 minutes, 2 days of walking 30 minutes:
- Running: 3 days x 30 minutes = 90 minutes (vigorous intensity)
- Walking: 2 days x 30 minutes = 60 minutes (moderate intensity)
- Total: 90 + 60 = 150 minutes of activity (meets the recommendation)
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3 days of 45 minute HIIT classes:
- Total: 3 days x 45 minutes = 135 minutes (vigorous intensity)
- Does not meet the minimum aerobic activity recommendation.
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5 days of swimming laps 20 minutes:
- Total: 5 days x 20 minutes = 100 minutes (can vary by intensity)
- Does not meet the minimum aerobic activity recommendation.
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3 weightlifting sessions of 20 minutes, 2 days of 30-minute Zumba classes:
- Weightlifting: 3 days x 20 minutes = 60 minutes (strength training)
- Zumba: 2 days x 30 minutes = 60 minutes (moderate intensity)
- Total: 60 + 60 = 120 minutes (does not meet the minimum aerobic activity recommendation in terms of duration).
Based on this analysis, the first fitness plan (3 days of running for 30 minutes each and 2 days of walking for 30 minutes each) meets the recommended amounts of physical activity per week.
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