Exercise - How Much and How Often

How Much Should You Exercise and How Often? I am not doing what is recommended because I am doing a little each day and increasing it in very small amounts so I do not get sore. But I have found the following recommendations at different reputable places:

1. Try to do strength exercises for all your major muscle groups at least twice a week. So, legs twice a week, arms twice a week and so on.

2. Start with no weights if you have not been working out and then add a little weight very gradually. I started on the 1st of this year and only use the 4 pound weights for my arms and have not increased any yet. I will eventually add weights to my lunges, but I know it makes a huge difference and will wait until I can do many more than I am now before I try it with weight. Weights can cause injuries, but if you do not use too much they will help you see great results. Use a frozen bag of pees, or a can of soup to start - it will help you.

3. When you do use weights, lift the weight slowly, hold the position for at least 1 second, and then lower the weight slowly. I usually do everything to the count of four. Never let weights drop. I have worked out on a Bowflex in the past and their directions stress slow, slow, slow...

4. If you cannot repeat an exercise with a weight 8 times in a row, then you are using too much weight and should use less until you are ready for more. If you can do the weight more than 15 times, then the weight is too light and you should increase it. I did this with the Bowflex and hope to again.

5. The magic numbers are 8 to 15 repetitions. Do 8 for several days or so, then 9, then 10... just work up to more as you can. Even 4 is better than none! If you are up to doing 2 sets of reps, be sure to rest for a minute or so in between.