Dear Fitness Coach,

I know this sounds like a very general question, but how much exercise should I
be doing? My boyfriend tells me one thing, my yoga instructor friend tells me
something else, and even my mom has put her 2 cents in! I am a healthy
24-year-old female…. Oh, and I also want to lose about 15 pounds:)

Sincerely confused

Dear confused,

Exercise recommendations vary depending on the desired benefit and the health goal you are trying to achieve. The three main benefits of a consistent exercise program are health, weight management, and fitness. Based on the following, decide which benefit will help you reach your particular goals and follow those guidelines.

Health Benefits:
According to a Surgeon General’s report, by doing at least 30 minutes of
moderate cardio activity, such as biking or tennis 5 days a week, you will burn
approximately 150 to 200 calories an activity or 875 calories a week.

Weight Loss Benefits: According to the American College of Sports Medicine (ACSM), 60 minutes of moderate-to-vigorous-intensity exercise 3 to 5 days a week - such as jogging or dancing - combined with a reduced-calorie nutrition plan, should expend 1,500 calories a week

Fitness Benefits:
To become physically fit and maintain physical fitness, ACSM makes the
following recommendations: At least 3 days a week, do 30 to 45 minutes of
resistance training for muscular strength and endurance, 30 to 45 minutes of
vigorous cardio activity, and regular stretching for joint flexibility. You
should be burning 500 calories or more per session, or 1,500 calories a week