It is recommended that to support general health maintenance you should engage in a minimum of 150 minutes of 'moderate-intensity' activity per week or 75 minutes of 'vigorous-intensity' activity spread across the week – or a combination of both. This should include activities to increase muscle strength (strength training) on at least 2 days a week. You should try to choose activities that you enjoy and fit with your lifestyle to increase the chances you will maintain the activity over time. Physical activity and avoiding sedentary activities can also be achieved through reducing the amount of time you spend watching TV and sitting at a desk - try standing at your desk at work or breaking up work by going for a short walk.
High Intensity Interval Training can be particularly effective in enhancing metabolic health and fitness. High intensity training is a fitness training method which involves short, quick and intense bursts of activity, with workouts often only lasting 10-20 minutes. HIIT has been demonstrated to increase your metabolic rate and burn more fat relative to other exercise methods across the same workout duration.
A typical HIIT workout involves a 2-3 minute warm-up, followed by high-intensity exercises in specific 20-seconds-on, 10-seconds-off interval (or 30 seconds -on, 30-seconds off) for 8-10 cycles, followed by a cool-down. HIIT can be done at home with no equipment needed (instead using body weight exercises such as tuck jumps, burpees and plyometric press-ups). Aim to do at least 2-4 workouts a week and consult a health or exercise professional before starting to ensure your routine is safe and effective for your needs. On a 1-10 scale of perceived exertion, high intensity can be considered anything over an effort level of 8, or a max heart rate (MHR) above 80% of MHR.