20 to 30 minutes at least three to four times a week.
Get the most out of your workouts and avoid injury with these tips for the 10 exercises most frequently performed incorrectly. From lifting too much weight to poor technique, an incorrectly performed exercise can mean you're not getting the benefits you're looking for, and can even cause pain and damage.  Slowly, over time, you should draw this out to 1 hour. This time period, however, can be broken up into sections and spread over the course of the day, however, those sections should be no less than 10 minutes. When you begin, exercise at least 2 days a week. Over time you should stretch this out to up to 5 days a week.  The warm-up period should not include static stretching, but should instead be a gradual increase in pace and intensity of the exercise. This allows for the body to increase blood flow to the muscles, and decreases the likelihood of a muscle or joint injury. The warm-up should last between 5 and 10 minutes. The cool-down session should last a similar amount of time as the warm-up, with the pace gradually decreasing. Stretching exercises would be appropriate after aerobic exercise. Hysterectomy is the second most frequently performed surgical procedure (after cesarean section) for U.S. women who are of reproductive age. According to the Centers for Disease Control and Prevention (CDC), from 2006-2010, 11.7 percent of women between the ages of 40-44 had a hysterectomy.  The ACSM recommends stretching each of the major muscle groups at least two times a week for 60 seconds per exercise. Staying flexible as you age is a good idea. It helps you move better. For example, regular stretching can help keep your hips and hamstrings flexible later in life, says Lynn Millar, PhD.  You can do body weight exercises such as pushups, squats or tricep dips. Free Download: 10 Minute Workout for Your Hips, Butt and Thighs. Cardio Exercise. Cardio workouts get your heart pumping and can be done 3 to 5 times a week, for 20 to 60 minute sessions. Brisk walking, swimming, low-impact aerobics, using an elliptical machine or moderate paced bicycle riding shouldn’t strain your muscles too much and they can help you burn more calories and aid in weight loss. The frequency of an exercise program is how often you exercise. In general, to achieve maximum benefits, you should gradually work up to an exercise session lasting 20 to 30 minutes, at least three to four times a week.  Stretching should be performed a minimum of three days a week for 5-10 minutes at a time. For maximum effectiveness you can stretch 5-7 days per week. Perform 1-2 sets per muscle group. Focus on muscles that are particularly tight. Muscles that are most often tight include the calves, hamstrings, hip flexors, latissimus dorsi (large back muscle) and chest. And last but definitely not least, we have muscle group/body part frequency. Out of all the different exercise frequencies, how often and how many times you should train each muscle group or body part per week is by FAR the most discussed, argued, thought about, screwed up, and potentially confusing one of them all. If it isn’t obvious enough, weight training frequency in this case will refer to how often and how many times we weight train per week. My recommendation is: the majority of the population should weight train 3-4 times per week, and never more than 2 consecutive days in a row. It is ideal to perform cardio endurance activities at least 5 times a week. The minimum amount of time that you should allow for cardio is approximately 30 minutes to give your body a good sweat. You can get this accomplished by walking, running, or jogging. The standard answer is doing at least 30 minutes of cardio 3-5 times per week. However if you are trying to train for an event or competition your days, times and program can be different. So you should always consult with your personal trainer first to see what program will work with your goals.
http://www.nhs.uk/Livewell/fitness/Pages/Top-10-gym-exercises-done-incorrectly.aspx http://www.wikihow.com/Exercise http://my.clevelandclinic.org/health/healthy_living/getting_fit/hic_Exercise_Basics/hic_Aerobic_Exercise https://www.nwhn.org/hysterectomy/ http://www.webmd.com/fitness-exercise/guide/how-to-stretch https://www.fitwatch.com/blog/how-often-should-you-exercise http://my.clevelandclinic.org/health/diseases_conditions/hic_Understanding_COPD/hic_Coping_with_COPD/hic_COPD_Exercise_and_Activity_Guidelines https://www.sharecare.com/health/flexibility-training/how-often-flexibility-exercises http://www.aworkoutroutine.com/exercise-frequency/ https://www.sharecare.com/health/types-of-exercise-programs/how-often-perform-cardio-endurance
how frequently and how long exercise should be performed