Question

Josh is a 27-year-old male accountant. He has just finished tax season and feels quite out of shape. For three months, the only exercise he got involved racing his coworkers for the last piece of pizza in the conference room. During the same period, he consumed at least three espresso drinks per day and had a stash of frozen dinners in the office kitchen. He is feeling awful about the shape of his body and the strength of his muscles and his heart. He would like to begin an exercise program and has an appointment to join the Gold's Gym next week. Before tax season, he enjoyed weight lifting twice per week but rarely did any cardiovascular exercise.

Which of the following are safe and effective exercise plan tips for Josh?
a. Gradually ease into your exercise routine to avoid injuries.
b. Include both strength training and cardiovascular exercises in your plan.
c. Replace all coffee with energy drinks to stay alert during workouts.
d. Exercise for hours at a time to make up for the months of inactivity.

Answer 1

Josh should ease into his exercise routine to avoid injury, incorporate both strength and cardiovascular exercises, avoid energy drinks, and avoid excessively long workout sessions. Moderation and consistency are key, aligning his activities with the recommended guidelines of 150 minutes of moderate activity or 75 minutes of vigorous activity a week plus strength training for overall fitness improvement.

Step-by-step explanation:

Given that Josh is feeling out of shape and is interested in improving his physical fitness after a period of inactivity, here are safe and effective exercise plan tips for him:

• Gradually ease into an exercise routine to avoid injuries. Starting with shorter sessions and lighter intensity and building up is key to preventing overuse injuries.
• Include both strength training and cardiovascular exercises in your plan to achieve a balanced fitness program that improves muscle strength and heart health.
• Avoid substituting coffee with energy drinks, as they may contain high sugar and caffeine levels. Instead, focus on maintaining a balanced diet and stay hydrated with water.
• Exercise moderation is crucial, so rather than trying to make up for months of inactivity by exercising for hours at a time, aim for consistent, regular workouts of reasonable duration.

As per the 2018 Physical Activity Guidelines for Americans, adults should aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week, in addition to muscle-strengthening activities on 2 or more days a week. This could include any combination of different exercises that Josh enjoys, thereby increasing the likelihood of maintaining his exercise regimen.