The Department of Health and Human Services recommends 75 minutes of high intensity and 150 minutes of moderate intensity exercise each week. High intensity exercise requires individuals to reach their maximum heart rate, which is estimated by subtracting their age from 220. Other recommendations include exercising a little every day instead of for an extended period on one day each week and strength training at least twice each week.
When exercising at a high intensity, individuals should use interval training, which involves raising their heart rate for a few minutes at a time. Those who are using interval training should rest in between intervals and allow their heart rate to return to normal before beginning the next set, according to Men's Fitness. They should also try to vary the type of exercises that they practice each week and change the intensity to keep from wearing the body out.
No matter what kind of exercise is preferred, incorporating strength training helps reduce the likelihood of injury. Jason Fitzgerald suggests that runners spend 10 to 20 minutes a day on strength training. He recommends that they combine strength training and cardiovascular exercise by using exercises such as squat jumps or carrying weight up an incline. They should also make sure to take at least one day of rest each week to allow for body recovery.