What is 30 minutes a Day?

There are various ways to participate and many types/forms of exercise that involving short changes in systems of your body such as: increasing your heart rate, pumping your blood faster to organs and tissues, increasing respiration rate. However the stress imposed upon your body for a specific amount of time results in better health! To boost your cardiovascular endurance you may walk, jog, or fast pace walk. If you have access to a gym you may find machines that also can help you gain cardiovascular endurance such as the treadmill, step machine, stationary bike or the elliptical trainer. Some people may decide to join a group fitness class or participate in a league / club sport (i.e. basketball, baseball, or soccer), which is another great way to boost your cardiovascular endurance and spend more time with your friends as well!

The most important factors to consider are that your movement is continuous and involves your large muscle groups as well as duration, intensity, and frequency. Don’t get scared, this is not a math quiz, just a simple formula that gets you on track with your fitness goals! Follow this rule when you plan your exercise routines:

30 minutes a day x Intensity (level of difficulty) x 4 times a week = RESULTS!!!

Achieving your goals will not occur overnight, this simple formula can help you get the results you’re looking forwarding to gaining!

According to a report from the surgeon general on CDC (Centers for Chronic Disease and Prevention)* that a study revealed that individuals that participated in shorter sessions, (10 minutes) were able to gain cardiovascular endurance as compared to same amount and intensity of activity with one longer session. Essentially, if you can not block out 30 minutes to train, training 3 times a day, 10 minutes each session can still help you gain the cardiovascular, muscular, (repeat several times a week) and other benefits associated with exercise.

30 minutes a day participating in some type of cardiovascular endurance exercise can significantly increase your health, not only your heart, lungs, and circulatory system however muscles, bones, and even your emotional health. You may also observe changes in your mood, the feel-good affect of exercise by release of hormones. The central nervous system will release a hormone called endorphin when you exercise! The surge of endorphin makes you feel a sense of exhilaration, and happiness. How about muscle tone and bone density? Most of the movement you create will cause resistance on your muscles and bones thus muscles get stronger and bones get stronger!

So how do you spending 30 minutes a day? It is easy to get distracted with television shows, updating our modern technology gadgets, bottom line tackle that 30 minutes a day for at least several weeks, see what happens!

*Report from Surgeon General on CDC: http://www.cdc.gov/NCCDPHP/SGR/summ.htm

Do you want to share your story?

How has this article been helpful for YOU?

Post your comments down below: