Does strength training count towards the recommended 150 minutes of weekly physical activity? This is a common question among fitness enthusiasts and individuals striving to maintain a healthy lifestyle. While the primary focus of the 150-minute guideline is cardiovascular exercise, recent research suggests that incorporating strength training into your routine can also contribute to meeting this target. Let’s delve into the details and understand how strength training fits into the 150-minute recommendation.
Strength training, also known as resistance training, involves exercises that challenge your muscles to contract against a resistance. This resistance can come from various sources, such as dumbbells, resistance bands, or bodyweight exercises. Unlike cardiovascular exercises, strength training primarily focuses on building muscle strength, improving muscle mass, and enhancing bone density.
The American Heart Association (AHA) recommends at least 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity aerobic physical activity per week for adults. However, the AHA also acknowledges that incorporating muscle-strengthening activities is beneficial for overall health. Muscle-strengthening activities can include resistance training, weightlifting, or bodyweight exercises that target major muscle groups.
So, does strength training count towards the 150-minute guideline? The answer is yes, but it’s important to understand how. The AHA suggests that muscle-strengthening activities can be included in the 150-minute recommendation, but they should not replace cardiovascular exercises. Instead, they can be added to the weekly total or incorporated into the same session as cardiovascular exercise.
For example, if you engage in 30 minutes of moderate-intensity cardiovascular exercise three times a week, you can add a 20-minute strength training session to your routine. This way, you are still meeting the 150-minute guideline, but with a combination of cardiovascular and strength training exercises.
It’s essential to note that the intensity of your strength training session should be appropriate for your fitness level. If you’re new to strength training, start with lighter weights and gradually increase the intensity as your muscles become stronger. This approach will help you avoid injuries and ensure you get the most out of your workouts.
In conclusion, strength training does count towards the recommended 150 minutes of weekly physical activity. By incorporating strength training into your routine, you can improve your overall fitness, muscle strength, and bone density. However, it’s crucial to maintain a balance between cardiovascular and strength training exercises to meet the 150-minute guideline effectively. Always consult with a healthcare professional or a certified fitness instructor before starting any new exercise program to ensure it’s safe and suitable for your individual needs.
