What is an effective exercise program?

From the Guidelines

A workout program that works should include both resistance training and cardiovascular exercise, performed consistently 3-5 times per week, as this approach has been shown to improve cardiovascular health, increase muscle strength and endurance, and enhance overall physical fitness 1.

Key Components of a Workout Program

• Resistance training: Focus on compound movements like squats, deadlifts, bench press, rows, and overhead press, with 3 sets of 8-12 repetitions per exercise, using weights that challenge you by the final repetitions.
• Cardiovascular exercise: Add 2-3 cardio sessions (20-30 minutes each) on alternate days or after strength training, with activities such as walking, jogging, cycling, or swimming.
• Progressive overload: Gradually increase weight, repetitions, or sets as your body adapts to the workout program.
• Proper nutrition: Ensure adequate protein (roughly 0.8-1g per pound of bodyweight daily), sufficient calories, and proper hydration to support muscle growth and recovery.
• Rest and recovery: Allow 48 hours between training the same muscle groups and aim for 7-8 hours of sleep nightly to enable adequate recovery and adaptation.

Benefits of a Workout Program

• Improves cardiovascular health by increasing aerobic capacity and reducing the risk of cardiovascular events 1.
• Increases muscle strength and endurance, which can help improve functional independence and reduce the risk of falls 1.
• Enhances overall physical fitness, including flexibility, balance, and coordination, which can improve quality of life and reduce the risk of injuries 1.
• Supports weight management and improves body composition, which can reduce the risk of chronic diseases such as diabetes and certain types of cancer.

Considerations for Special Populations

• Older adults: May require modifications to the workout program, such as reduced intensity or frequency, to accommodate age-related declines in physical function 1.
• Individuals with chronic diseases: May require specialized workout programs or modifications to accommodate specific health needs, such as diabetes or heart disease 1.
• Pregnant or postpartum women: May require modifications to the workout program to accommodate changes in physical function and health status during pregnancy and after childbirth.

From the Research

Workout Program Recommendations

To create an effective workout program, consider the following guidelines:

• Adults should aim for at least 150-300 minutes per week of moderate-intensity aerobic physical activity, or 75-150 minutes per week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity 2, 3
• Incorporate muscle-strengthening activities of moderate intensity or higher that involve all major muscle groups for 2 or more days per week 2, 3
• Consider high-intensity interval training (HIT) for improved cardiorespiratory fitness, endothelial function, and insulin sensitivity 4, 5
• Aim for at least 60 minutes or more of moderate-to-vigorous physical activity daily for children and adolescents, including vigorous aerobic activity at least 3 days per week 2, 3

Exercise Intensity and Duration

• Exercise sessions can be continuous for 30 minutes or composed of at least 10 minutes of short exercise duration to a daily total of 30 minutes 6
• One bout of any exercise can be shorter than 10 minutes, and previously, physical activities were recommended for more than 10 minutes 2
• Higher-intensity aerobic exercise, up to 70% of maximal oxygen consumption, does not produce a greater hypotensive effect compared to moderate-intensity aerobic exercise 5
• Intermittent aerobic and anaerobic exercise, performed at an intensity >70% of maximal oxygen uptake, can significantly reduce office and ambulatory blood pressure of hypertensive individuals 5

Special Considerations

• For patients with diabetes, it is advisable to perform resistance exercise or short-distance running before aerobic exercise to prevent hypoglycemia 2
• Dynamic resistance training is safe and effective in patients with hypertension, provided the load is not too heavy 2
• Exercise reduces pain and improves quality of life and physical function in patients with osteoarthritis, and is now highly recommended as part of treatment guidelines 2