With just ONE workout:

• In a single workout your brain will start to release a number of “feel-good” neurotransmitters including endorphins and serotonin, which are well known for their positive roles in mood, motivation and depression.
• In a single cardio workout improvement can be found in insulin sensitivity.
• In a single workout you can lower blood pressure for up to 16 hours.
• In a single workout, focus and concentration improve in as short as just 10 minutes.
• In a single workout you can strengthen your immune function for about 24 hours.
• In a single workout you are already adding lean muscle mass as your muscles begins to rebuild and repair.

General Recommendations for Adults:

Get at least 150 minutes (2.5 hours) or moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, spread throughout the week.
Add moderate to high-intensity muscle strengthening activity (such as resistance or weights) on at least two days per week.
Gain even more benefits by being active at least 300 minutes (5 hours) per week.

Moderate-intensity aerobic activities include:  brisk walking, water aerobics, dancing, gardening, tennis or biking leisurely under 10 mph.
Vigorous-intensity aerobic activities include:  running, swimming laps, heavy yard work, jumping rope or cycling over 10 mph.