-A study was done in Australia by the Black Dog Institute finding that regular exercise of any intensity for 1 hour twice a week can prevent depression of all ages and genders.
–Which is best for preserving my muscle- cardio training or strength training?
A study was done at the Wake Forest University in Winston-Salem, N.C. suggesting that Strength Training in combination with a healthy diet rich in veggies, protein and carbs helped preserve muscle mass. The study had 249 participants; groups of cardio with only a careful diet, strength training only, and diet only. The Strength Training and Diet groups lost the most fat while maintaining muscle, while the Cardio group lost more muscle mass.
-ACSM (American College of Sports Medicine) recommends- To prevent weight gain: 150-250 minutes per week of moderate exercise, that is 50 minutes 3x – 5x per week. For weight loss: should exceed 250 minutes/week, at least 40 minutes per day.