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advice from professioinals
Adrian Hutber
VP of Exercise as Medicine - American College of Sports Medicine
The US national physical activity guidelines recommend 150 minutes of moderate activity, or 75 minutes of vigorous activity, each week for adults. That's the so-called dosage you would need to prevent or manage many of the common chronic diseases that we have, from hypertension, type 2 diabetes, cardiovascular disease and others as well. You can get physical activity by walking the dog, gardening or taking a dance class. Your body doesn't care or know the difference.
Jeff Cayo
Physical Therapist - OrthoCarolina Pineville
Swimming is low-impact, which means it’s easier on the joints than many contact sports or running frequently on a hard surface. It can burn a great deal of calories and work muscles all over your entire body. It’s also something you can do almost your entire life.
Stephen Holt
2003 ACE Personal Trainer of the Year
Unless you're training for a marathon, skip long, slow, distance running — sprinting builds more muscle. Add a few 10- to 60-second sprints to your run, slowing down just long enough to catch your breath between them.
Mindy Solkin
Owner of the Running Center, New York City
Adding wall sits to the end of every run will strengthen your quads, hamstrings and glutes, improving your speed and endurance. Lean against a wall with your feet shoulder-width apart, then squat until your knees are bent at 45 degrees. Hold for 30 to 60 seconds; work up to doing 10 sets.
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