How often and for how long should I exercise during the week?
Staying active is vital to staying healthy, and given that 27 percent of Britons aren’t exercising at least once a week, according to a 2020 YouGov survey, you may be inclined to increase your activity level.
But it’s hard to know exactly how much exercise you should be doing to reach your fitness goals, whether to lose or gain weight.
Personal trainer Tom Manes explained to The Independent, “The type of workout you do ultimately depends on your ability, goals, likes and dislikes, the equipment available, what injuries you have and how much time you have.”
While there is no one-size-fits-all approach, there are principles and guidelines you can follow and apply to your training to ensure that you have a balanced, effective, safe and enjoyable workout regime.
How many days a week should you train?
Unless you’re a fitness enthusiast, you probably want to spend the least amount of time in the gym to achieve your health and fitness goals. But Mans says training just once or twice a week won’t give you more than a low level of fitness.
“If you want to achieve your health and fitness goals in a reasonable amount of time, and stay fit and healthy, you should train at least three times a week,” Mans explains.
Training four or five times a week is ideal, but most people find that isn’t achievable due to time constraints, so Mannes says it’s best to aim for three: “It helps your body. Enough training throughout the week exposes you to stimulation, which enables the body to adapt, to become stronger, leaner and fitter.”
How long should your workout be?
Some argue that you can get an effective and efficient workout in half an hour if you use the time wisely, but Mans believes that if you want to make real progress, you have to. Exercise should be done for 45 minutes to an hour.
He recommends spending 10 minutes warming up and mobilizing your body, 30-40 minutes of weight training, and 5-10 minutes of cooling down and stretching,
That said, a half-hour workout can be useful for a conditioning session or interval training.
Can you do weight training for two or three days in a row?
If you lift weights regularly, I recommend taking a day off between men’s sessions. “You can train two days in a row but definitely try to avoid doing three days in a row unless you are an advanced lifter.”
If you don’t give your muscles time to recover, you’ll overload your joints and tendons which can be painful—or worse, you could give yourself an injury like tendonitis.
However, it’s fine to weight train on consecutive days if you’re training different body parts each time – Mans believes full-body workouts are best for the general population who don’t want to lose weight. Want to reduce and improve your fitness.
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A well-balanced exercise regime should include a mix of weight training and cardiovascular (aerobic and anaerobic) work, but Mans says if you don’t have time for both, consider doing two to three weight sessions a week. pay attention.
How important is sleep?
“It’s extremely important for everyone—and especially people who train regularly—to get an average of seven to eight hours of sleep per night,” Mans says.
“After you train during the day, the body then strengthens, burns fat and rebuilds damaged muscle tissue while you sleep.”
So if you don’t get enough sleep, you will put yourself at a disadvantage, your workouts will suffer and you will not have enough energy to train.
Source: Rachel Hosie, Independent