I generally get the recommended amount (age 56). I do a 60 min dance exercise + strength training class three times a week. The cardio is more at the vigorous level than moderate. And, a moderate-intensity walk a few days a week.

Anonymous wrote:

Anonymous wrote:I am 42 and am finally actually meeting this criteria consistently (for the last 9 months) and I feel amazing.

Isn’t the 150 the high end of the recommendation for your age and gender?

So are you intending to ask if we all get the recommended amount for ourselves or for you?

I'm confused by your question. AFAIK the American Heart Association and CDC recommendations (for adults) do not vary based on age or gender.

150 minutes is the recommendation for moderate intensity exercise (e.g. brisk walking). 75 minutes total is the recommendation for vigorous exercise (e.g. running). These are baselines. More is better. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults#:~:text=Recommendations%20for%20Adults,and%20intensity%20gradually%20over%20time.

Anonymous wrote:I am 42 and am finally actually meeting this criteria consistently (for the last 9 months) and I feel amazing.

Isn’t the 150 the high end of the recommendation for your age and gender?

So are you intending to ask if we all get the recommended amount for ourselves or for you?

Anonymous wrote:I think I'm good! Funny thing is that I'm actually a bit of shape compared to my former self a few years ago (43)

Keep in mind the flaws/requirements of this metric

~660 Intensity Minutes

*bit out of shape - but working on it!

I think I'm good! Funny thing is that I'm actually a bit of shape compared to my former self a few years ago (43)

Keep in mind the flaws/requirements of this metric

~660 Intensity Minutes

Anonymous wrote:OP, what kind of exercise are you doing that counts as moderate intensity aerobic activity? I have been consistently doing strength training for the past 9 months and also feel amazing (and proud! First time in my life I've done so well at sticking to a routine). I think I'm ready to add cardio in...but I hate HIIT and running. Would love to hear what others do.

Currently all of my cardio is Peloton power zone rides. I do about 3 hours of that per week. I try to do most of it in the morning before my child wakes up. It is a mix of moderate and vigorous activity based on my heart rate. I also do about 2 hours of strength training per week with Peloton classes, also mostly in the morning. Some of that certainly gets my heart rate up as well though I don't track those activities on my watch.

Anonymous wrote:

Anonymous wrote:Yes. I’m at 466 for the week, but I run so get double-counts for a lot of the time I’m out

How does running count double?

OP here (not PP)

The guidance recommends 150 minutes of moderate intensity exercise or 75 minutes of "vigorous" activity.
https://www.cdc.gov/physical-activity-basics/adding-adults/what-counts.html

If you have a Garmin watch and track your heart rate during exercise (on my watch I have to track it as an activity for the heart rate tracking to work properly) it will tell you how many "intensity minutes" you have done per week. Whether it is vigorous or moderate is based on which heart rate zones you are in during the activity. Any minutes that are considered "vigorous" based on your heart rate zones count double for the number of "intensity minutes" and the goal is 150 intensity minutes per week.

Anonymous wrote:OP, what kind of exercise are you doing that counts as moderate intensity aerobic activity? I have been consistently doing strength training for the past 9 months and also feel amazing (and proud! First time in my life I've done so well at sticking to a routine). I think I'm ready to add cardio in...but I hate HIIT and running. Would love to hear what others do.

DP. Well if your weight training is lower reps then that can count as aerobic- I know I count it because my HR gets really high.

I also add in a short Tabata interval on my exercise bike at the end of each strength workout. That is 8 sets of intense short effort followed by a short rest (eg 10 seconds on, 20 seconds off, repeat 8 times). That goes by very quickly and is really beneficial. You will not have time to be bored.

I also recently added in “Norwegian 4x4s” at the suggestion of my trainer when I was trying to add in more cardio. Those are workouts where you do 4 minutes at high effort (I try to get my HR to 145) and 3 minutes rest (I do a yoga sequence), repeated 4 times. I do this on my exercise bike but could be any cardio. Also I watch Netflix on the bike!

Anonymous wrote:Yes. I’m at 466 for the week, but I run so get double-counts for a lot of the time I’m out

How does running count double?

I’m at around 130 and would like to bump that up but have trouble figuring out how to make the time and also how not to end up with any injury from overtraining. I also walk a ton (like at least 300 minutes/ week at a good pace) so I think I hit the “recommended” exercise amounts but just feel like I want more of the vigorous stuff.

Current workouts:

35 minute strength/HIIT, 2x/week
25 minute interval training (on bike), 1x/week
35 minute swim, 1x/week.

OP, what kind of exercise are you doing that counts as moderate intensity aerobic activity? I have been consistently doing strength training for the past 9 months and also feel amazing (and proud! First time in my life I've done so well at sticking to a routine). I think I'm ready to add cardio in...but I hate HIIT and running. Would love to hear what others do.

I do about 180 of dance each week.

Anonymous wrote:Yes. I’m at 466 for the week, but I run so get double-counts for a lot of the time I’m out

Oh yeah my Garmin has me at 384 because it double counts what it considers "vigorous" activity. I got 112 minutes today on a 60 minute ride

Yes. I’m at 466 for the week, but I run so get double-counts for a lot of the time I’m out

I am 42 and am finally actually meeting this criteria consistently (for the last 9 months) and I feel amazing.