The Exercise Tipping Point: How Much ’til it Counts
You’re busy. You’re tired. But you want to be sure your health doesn’t pay the price. So how much effort you really have to put in to make a difference? According to the Centers for Disease Control, an adult without physical limitations should get 150 minutes per week of aerobic activity with moderate intensity.
Wait, what?! 150 minutes a week? Well, when you break it down, chances are, it’s actually a lot less than it sounds like.
That’s just 2.5 hours a week, or 22 minutes a day. Heck, that’s just slightly longer than sitting down to watch Star Wars.
And since “aerobic activity” simply means raising your heart rate, clocking that time can be as simple as going on a brisk walk, pushing a lawn mower, or doing water aerobics.
Ok, we get it, we really do. You’re busy. So let’s say 150 minutes still sounds like more than you can manage in any given week. No problem. Simply exercise half as much time, but twice as hard. The CDC says 75 minutes per week at vigorous intensity works too. Yes, just eleven minutes a day of intense cardio will do the trick.
Along with those cardio minutes, the CDC says individuals need to engage in “ muscle-strengthening activities” two or more days a week (think major muscle groups like legs, hips, back, abdomen, chest, shoulders, and arms). While you could spend hours weight lifting at the gym, that’s not necessary — your body weight is more than enough.
Follow these guidelines and you’ll literally benefit by adding years to your life. According to the CDC, there’s a 31% reduction in a 14-year fatality rate. Talk about motivation.
But what about the how? That’s where Gixo comes in. We designed our classes with the CDC’s recommendations in mind — in time and format. So, depending on the day, you can choose from cardio-specific classes, strength-training focused classes, and perfect full-body workouts with a mix of your required cardio and strength training — with class times ranging from 15 to 45 minutes. All of our classes are lead by a live coach and include a community of teammates to ensure you stay on track and motivated.
Don’t have much time? The Super Quickie gets your heart rate up and your blood pumping in under 20 minutes. Feeling ready to commit a bit more? The 45-minute Endurance Builder is an excellent choice for improving your cardiovascular performance.
Gixo’s 25- and 30-minute full-body strength training classes use no equipment other than your bodyweight. The 40-minute strength and cardio combination classes (BootCamp, The Beginner, the Race, The Essentials) are all designed to hit those major muscle groups and improve your muscular strength and endurance.
So what do you say we do this together? We’ll provide the live coaches, exercise demos, and dj-mixed tracks. You? Just come as you are, wherever you may be — no equipment or location obstacles. Join in any of our 100 plus classes per week and you’ll be clocking 150 minutes faster than you can say, “May the force be with you.” (Well, almost.)