- With Mayo Clinic physical medicine and rehabilitation specialist
Edward R. Laskowski, M.D.
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Edward R. Laskowski, M.D.
Edward R. Laskowski, M.D.
Dr. Edward Laskowski is certified by the American Board of Physical Medicine and Rehabilitation and is a fellow of the American College of Sports Medicine. He is co-director of the Mayo Clinic Sports Medicine Center and a professor at Mayo Clinic College of Medicine.
He has been on the staff of Mayo Clinic since 1990 and specializes in sports medicine, fitness, strength training and stability training. He works with a multidisciplinary team of physical medicine, rehabilitation and orthopedic specialists, physical therapists and sports psychologists.
Dr. Laskowski is an elite-level skier and approaches sports medicine from the perspective of a physician and an athlete. In addition to skiing, he is an avid hiker, cyclist and climber.
In 2006, President George W. Bush appointed Dr. Laskowski to a two-year term on the President's Council on Physical Fitness and Sports.
Dr. Laskowski was a member of the medical staff of the Olympic Polyclinic at the 2002 Winter Olympics in Salt Lake City and was involved in medical coverage for the Chicago Marathon. He serves as a consulting physician to the National Hockey League Players' Association and is a featured lecturer at the American College of Sports Medicine's Team Physician Course.
Dr. Laskowski, a Cary, Ill., native, has contributed to Mayo Clinic's CD-ROM on sports, health and fitness, a Web site guide to self-care, and hundreds of Mayo Clinic articles and booklets in print and online. He is a contributing editor to Mayo Clinic's "Fitness for EveryBody" book.
"There are many myths and misconceptions about exercise and fitness in general, and also many traditions that don't stand up to scientific scrutiny," he says. "My goal is to provide the most up-to-date and accurate information on sports medicine and fitness topics in a way that you can practically incorporate into your life."
More answers
- Fitness ball exercises: Good for my abs?
- Exercise and illness: Should you exercise when you're sick?
- Elliptical machines: Better than treadmills?
- Air pollution and exercise: Is outdoor exercise risky?
- Whole body vibration training: An effective workout?
- Exercise: How much do I need every day?
- Weight training: Free weights vs. machine weights
- Flat stomach: Can wearing a girdle tighten abdominal muscles?
- Heart rate: What's normal?
- Manual treadmill vs. motorized treadmill: Which is better?
- Insulin: Can it boost athletic performance?
- Ankle weights for fitness walkers: Helpful or harmful?
- Weightlifting belt: Do I need one?
- Buying a treadmill: What should I look for?
- Superslow strength training: Does it work?
- Strength training: How many sets for best results?
- Sit-ups: Is it OK to stabilize my feet?
- Walking poles: Good way to maximize a daily walk?
- Body fat analyzers: How accurate are they?
- 'Natural' steroids: Are they safe?
- Weightlifting: Before or after an aerobic workout?
- Energy drinks: Are they bad for my heart?
- Weighted hula hoops: Exercise gimmick or good idea?
- see all
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Question
Aerobic exercise: What's the best frequency for workouts?
Which is better — 30 minutes of aerobic exercise every day, or one hour of aerobic exercise three times a week?
Answer
from Edward R. Laskowski, M.D.
Longer, less frequent sessions of aerobic exercise have no clear advantage over shorter, more frequent sessions of activity. Any type of aerobic activity contributes to cardiovascular fitness. In fact, even divided "doses" of activity — such as three 10-minute walks spread throughout the day — offer aerobic benefits. What's most important is making regular physical activity part of your lifestyle.
For healthy adults younger than age 65, the American Heart Association and the American College of Sports Medicine recommend at least 30 minutes of moderate-intensity aerobic activity (think brisk walking or swimming) five days a week or at least 20 minutes of vigorous aerobic activity (such as running) three days a week, plus strength training exercises twice a week. For adults age 65 and older and adults who have chronic health conditions, balance exercises are recommended in addition to aerobic activity and strength training exercises. If you want to lose weight or meet specific fitness goals, you may need to increase your activity even more.
The bottom line? The more active you are in general, the greater the benefits — whether you choose longer, less frequent workouts or shorter, more frequent workouts.
Next questionFitness ball exercises: Good for my abs?
- Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. Sept. 29, 2008.
- Haskell WL, et al. Physical activity and public health: Updated recommendation for adults from the American College of Sports Medicine and the American Heart Association. Medicine & Science in Sports & Exercise. 2007;39(8):1423-1434.
