How Often Should I Exercise?
In general, you should exercise at least four days a week. There are many opinions about the frequency and duration of exercise that will be beneficial for someone. Some experts feel that at least an hour of high intensity exercise should be done five days a week, while others argue that you can get and stay fit with only ten minutes of exercise three days a week.
When it comes to exercise, common sense is often the best thing to go by. The key is to stay active, whether you go to the gym and work out on the cardio machines, you walk everywhere, or you are active in the garden or yard. You also should look at your physical goals in terms of weight loss, muscle building, or athletic feats, as these will all play a part in your exercise regimen.
What are your fitness and weight loss goals?
Your first step is to determine what your goals are in terms of health, weight, and fitness. If you are at the weight and body type that you want to be, your exercise regimen will probably be different from someone who wants to lose 20 pounds.
You may be training for something specific, which will definitely determine how much you exercise and what types of workouts you will be doing. A person training for a marathon will take more time for exercise than someone who just wants to stay generally fit. Someone training for a body-building tournament will spend much more time in the gym lifting weights than someone who just wants general muscle tone.
For some people, exercise is more about keeping them healthy rather than improving some physical aspect. People who exercise have lower blood pressure, lower cholesterol, and lower fat levels, which prevent many diseases from occurring. People who exercise also tend to be more conscious about their health in general, so they tend to make better choices about nutrition, which also keeps them healthier.
To read more about the benefits of regular exercise, visit the website of the Mayo Clinic.
How many days can you exercise in a week?
Everyone should make it their goal to be active in some way every day of the week. This doesn’t mean, however, that you have to go to the gym for a hard workout every day. In fact, your body needs some time to rest between workouts in order to recover and build muscle.
If you can find time to exercise four to five times a week, you are doing good things for your body. If you are just starting out, you may find it difficult to keep up with a fitness regimen at first. The key is to schedule workout sessions so that you don’t find excuses not to exercise.
The American Council on Exercise offers tips to keep up motivation for those just starting an exercise program. Once you get into a routine and see the positive results, exercise will become a part of your life.
How long should your exercise session take?
The length of your workout sessions will vary depending on your fitness goals. In general, the President’s Council on Fitness, Sports & Nutrition
Obviously, if you are training for something like a running event, bike race, triathlon, or other athletic event, or if you are a member of a sports team, your exercise sessions will be longer and more specific. You may also have longer sessions if you are trying to lose weight.
Some health experts argue that working out even less than 30 minutes a day is beneficial. An article in the Lancet habstract reports that only 15 minutes of exercise can increase your life by three years. It also says that for every extra 15 minutes your all-cause mortality is reduced by 4% and all-cancer mortality is reduced by 1%.
What type of exercise should you do?
When it comes to the type of activity you should do, it will vary from person to person. The best advice is to choose the activities that you will enjoy, as this will ensure that you will stick with a regimen.
Staying active does not mean that you have to join a gym or go for a run every day, although if you enjoy that by all means do so. Anything that raises your heart rate counts as exercise. Go on a bike ride with your kids or mow your lawn with a walking lawn mower. On a nice day, visit an outdoor pool and swim laps or tread water.
Doing a variety of active things will help if you tend to have trouble sticking with a regular exercise routine. Try to incorporate exercise into your regular day, such as taking the stairs rather than the elevator or parking further away to walk into the grocery store. If you have a busy work day and don’t have time to take an hour to go work out, take ten-minute breaks during the day and take a walk around the block.
Exercise is an important part of a healthy life. Keeping a regular schedule will help you in many ways and doesn’t have to feel like a chore.