kom från American Heart Assosoation och American College of Sports medicine:
"All healthy adults ages 18 to 65 years need moderate-intensity aerobic physical activity for at least 30 minutes on five days each week or vigorous-intensity aerobic physical activity for at least 20 minutes on three days each week.
Further, adults will benefit from performing activities that maintain or increase muscular strength and endurance for at least two days each week. It is recommended that 8-10 exercises using the major muscle groups be performed on two non-consecutive days. To maximize strength development, a resistance (weight) should be used for 8-12 repetitions of each exercise resulting in willful fatigue."
Med andra ord - lyft vikter 2 ggr/vecka och utför minst 30 minuters aerobisk aktivitet med låg intensitet 5 ggr/vecka eller mer intensiv cardioträning i 20 min 3gg/v.
"All healthy adults ages 18 to 65 years need moderate-intensity aerobic physical activity for at least 30 minutes on five days each week or vigorous-intensity aerobic physical activity for at least 20 minutes on three days each week.
Further, adults will benefit from performing activities that maintain or increase muscular strength and endurance for at least two days each week. It is recommended that 8-10 exercises using the major muscle groups be performed on two non-consecutive days. To maximize strength development, a resistance (weight) should be used for 8-12 repetitions of each exercise resulting in willful fatigue."
Med andra ord - lyft vikter 2 ggr/vecka och utför minst 30 minuters aerobisk aktivitet med låg intensitet 5 ggr/vecka eller mer intensiv cardioträning i 20 min 3gg/v.
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