Wednesday, October 27, 2021



Crystal Manjarres

How much should I be exercising? 

This is a multi-faceted answer; most experts recommend anywhere from thirty to sixty minutes of exercise per day. There is a lot of “conflicting” information out and about that has many people confused: some say ten minutes is all you need, while others tout twenty minutes or an hour; it all boils down to your goals. Are you looking to gain weight? Lose weight? Build muscle? Increase cardiovascular endurance? Enhance athletic performance? Maybe you just want to enjoy swimsuit shopping for once, or simply keep up with the grandkids. Your goal(s) dictate the amount of exercise you need.

If you are young and spry, you may benefit from high-intensity training. If you have been a committed couch potato for years, start slow and build up your endurance carefully and go as far as you aspire to (as you advance). What matters most is that you get up and move! Don’t fixate on numbers if that is going to deter your motivations. According to Jonathan L Gelfand, MD., thirty minutes “is considered enough to lower your risk of heart disease, stroke, and high blood pressure.”

Another thing to consider is the type of exercise you are going to be participating in; not to sound redundant, but it is pertinent that your exercise(s) match your fitness level and goals. For instance, sweeping the porch and walking a mile would not be sufficient ways to build muscle, but would be a great start for someone who has been sedentary.

Lastly, you can’t out-train a poor diet. If you are consuming more calories than you are burning, you will never see the effects of your hard work because they will be hidden by excess body fat.

If you would like to get started, but could use some guidance, feel free to contact me anytime at

Crystal Manjarres is the owner of One-On-One Fitness, a private personal training and Pilates studio for men and women on Marco Island. She is a certified personal trainer and Stott Pilates certified instructor. Her focus is “Empowering men and women of all shapes and sizes”. To send in a question, email Crystal@ She can also be reached at or and (239) 333-5771. 

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