Each box in this grid is called a cell. âColumnâ A B C D E F G âRowâ 1 âCellâ 2 3 4 Spreadsheets can be created by hand, using paper and pencil, or created with a computer software program. In computer software programs, the columns are labeled with letters (A, B, C ...) and the rows are numbered (1, 2, 3 ...).
Letâs say youâre performing seated shoulder presses 3 times a week. You use 15 lb. dumbbells and do 4 sets of 12 reps each on each day. You can probably maintain the muscle mass you have now by only doing shoulder presses once a week, instead of 3 times. (!!!) However, you need to continue to do appropriate volume (4 sets of 12, maybe a little more) with the same intensity (15 lb. dumbbells).
It's best to be active throughout the week, rather than concentrating all of your physical activity in one day. That means 30 to 60 minutes of exercise, five days a week. You can break it up into even smaller chunks: three brief periods of physical activity a day, for example.In order for it to be effective in improving health and fitness, you need to be sure to sustain the activity for at least 10 minutes at a time.Exercise: What You Need to Lose or Maintain Weight. A combination of dieting and exercise is more effective for weight loss than dieting alone.n order for it to be effective in improving health and fitness, you need to be sure to sustain the activity for at least 10 minutes at a time. Exercise: What You Need to Lose or Maintain Weight. A combination of dieting and exercise is more effective for weight loss than dieting alone.