Health and fitness guidelines recommend 30 minutes of exercise five times a week - but what does this really mean. MARC DIAPER of LA Fitness in Southampton spells out what you need to know...

EXERCISE should never cause you pain or discomfort so the first thing you need to do is forget the myth "no pain, no gain".

A good exercise session should get you moving, get your heart rate up and leave you reasonably out of breath - but not gasping for air!

The amount and type of exercise you are able to do will depend on your current fitness levels - but build up slowly and make sure your vary your workout and find activities you can enjoy.

THE RECOMMENDATIONS:

For general health benefit, adults should achieve a total of at least 30 minutes a day of at least moderate intensity physical activity on five or more days of the week.

The recommended levels of activity can be achieved either by doing 30 minutes of activity in one session or accumulating shorter spurts of exercise - say in ten minute bursts - more regularly through the week.

Children should be aiming for 60 minutes of activity per day - why not try and find activities that you can join in with to make working out a real family affair.

What Can You Do To Achieve This:

There are a variety of ways in which you can exercise - these can be lifestyle activities (part of everyday life), structured exercise or sport.

What Is Moderate Intensity Activity?

You should experience an increase in breathing rate, an increase in heart rate (you should be able to feel your pulse) and especially on hot days, sweating.

You should be able to maintain your exercise level for several minutes without feeling exhausted or extreme fatigue.

How Many Calories Will I Burn:

The key is making sure that the amount of exercise you do, does get you active and as a result burn off some of those calories and get your fitter.

Below is an outline of what can be described as light moderate and vigorous activity and approximately how many calories 30 minutes of each activity will burn.

TAKE ACTION TO BURN CALORIES IN AN HOUR:

LIGHT ACTIVITIES

Ironing burns 69 calories

Cleaning and dusting burns 75 calories

Walking (strolling at 2mph) burns 75 calories

MODERATE ACTIVITIES

Painting / decorating burns 90 calories

Walking (at 3mph) burns 99 calories

Hoovering burns 105 calories

Golf (including walking the course) burns 129 calories

Badminton burns 135 calories

Tennis (doubles) burns150 calories

Walking (at 4mph) burns 150 calories

Mowing a lawn burns 165 calories

Cycling (10mph) burns 180 calories

VIGOROUS ACTIVITIES

Aerobic dancing burns 195 calories

Cycling (at approx 12mph) burns 240 calories

Tennis (singles) burns 240 calories

Swimming burns 240 calories

Running (8mph) burns 405 calories