According to the guidelines established by the American College of Sports Medicine (ACSM) adults should be getting at least 150 minutes of moderate-intensity exercise each week.

You can meet these recommendations in a few different ways:
One is by exercising 30-60 minutes 5 days a week at a moderate intensity.

Another is to do 20-60 minutes 3 days a week at a vigorous intensity.

On the day you exercise, you can get your minutes in by doing one continuous session or you can do multiple 10 minute sessions.

If you are just starting on your fitness journey, keep in mind that a gradual progression of time, frequency and intensity is recommended.  And if the guidelines above seem impossible, you can still get benefits from more limited activity

How do you know if you are making the most of your workout time? 
A great way is to aim for your Training Heart Rate in each and every workout session.

Do you know how to calculate your training heart rate (THR)?

First you need to find out your max heart rate like this:
220 – Your Age = Max BPM (beats per minute)

You find your THR by establishing a low and high range:
Low is 70% of your Max BPM
High is 85% of your Max BPM

For example, if you are 40 years old:
220-40= 180 Max BPM
70% of 180 = 126 so your low BPM is 126
85% of 180 = 153 so your high BPM is 153

Your THR while exercising would be between 126 to 153 BPM.

Need help making the most of your workout routine?  Contact one of our OCSC trainers or email  We’ll help get you started!