How much exercise you should be doing?

Some of us aren’t sure about how much exercise is enough to see results in our health. So we are posting the Surgeon General and NCCPT (National Council of Certified Professional Trainers) to give you a better idea of what is necessary for health and increased results. Aside from exercise, diet is also a major component to seeing results. You can’t have one without the other for optimum outcome.
Here are the guidelines for exercise.
This guideline is from 2009.
Surgeon General’s Report on Physical Activity and Health
*This is for maintenance not necessarily if you want to see increased results
1.For Health Benefits perform 150 minutes each week (30 minutes, five days a week)  of moderate intensity, (this can also be met by swimming, biking, or even gardening. There are however more options. They recommend 75 minutes  (25 minutes 3 days a week) of vigorous intensity.
2. For more benefits 300 minutes (5 hours) of moderate exercise or 150 minutes (2.5 hours) of intense exercise can provide more health benefits.
 
Strength and Flexibility.
It is now suggested that even with the previous guidelines,  to add strength training at least 2 days per week to increase muscle strength and endurance. Stretching is also suggested to help prevent injury and improve flexibility, posture and ease of movement. 
Areobic Fitness Association of America 
Suggests the following to aging gracefully.
Cardio Fitness 20-60 minutes
The Same as the Surgeon General.
Muscular Strength and Endurance: 20-60 minutes
2-3 non-consecutive days/week
20-60 minutes
Flexibility: can range from 5-10 minutes or 60 minutes class like yoga.
2-3 days or 5-7 ideally*
15-60 second hold for each muscle group
What you get at Mod Physique
10-13 minutes of intense cardio
38-45 minutes of strength training/toning
5-10 minutes of stretching.
Bare minimum
If you are taking Mod Physique 3x a week what else do you need to be doing to meet the minimum? 
You still need 90 (1 hour 30 min) minutes of moderate cardio (the intense 30 minutes = about 1 hour of moderate cardio) or 40-ish  minutes of vigorous cardio. This is with AFAA highly suggested stretching for 10 minutes
This can be broken up differently and this is just an example.
Example:
2 days of moderate cardio for  45 min.
*2 days of stretching 5 minutes -1hour
OR
2 days of vigorous cardio 20-ish minutes
*2 days of stretching 5 minutes -1hour
If you are coming 2x a week. 
Example:
3 days of moderate cardio for 24 minutes
*3 days of stretching for 5-10 minutes
OR
3 days of vigorous cardio for 18 minutes
*3 days of stretching for 5-10 minutes
Combine the stretching after your cardio for best results after you are warm. Again this is the minimum for maintenance.  The nice thing about the vigorous or the moderate cardio is that when broken down we should ALL be able to fit in 20-30 minutes a day. Lunch break anyone?  Walk/bike to work or to run errands?
Hope this helps!
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