How Often Should You Work Out?
It is generally recommended to exercise for 30 minutes each day, five days a week, to maintain good health.
The frequency of your workout routine is influenced by various elements, such as your level of physical activity, age, fitness objectives, and other factors. For individuals who are just starting, the questions “How much time should I dedicate to exercising?” and “Is three days of exercising sufficient?” may arise.
According to professionals, it is recommended to engage in 150 minutes of moderate physical activity per week, or 30 minutes each day for five days. Alternatively, one can achieve their fitness objectives by performing 75 minutes of intense physical activity or 25 minutes daily for three days.
A balanced workout routine should consist of a combination of cardiovascular exercises and strength training, with sessions spread out over the week. The most effective weekly workout plan for you should be one that can be consistently followed.
Discover the recommended frequency for your workout routine based on your goals and explore various exercises you can incorporate into your weekly schedule.
Two women who are friends are running together in the local area, as shown in the image below.
Recommended Weekly Total Physical Activity
Regular physical activity promotes overall well-being by enhancing your physical fitness and reducing the likelihood of developing various long-term diseases.
There are various forms of physical activity, such as:
- Balance: These activities can reduce the risk of falls and lower the chances of fractures. Examples include practicing one-legged balance and doing tai chi.
- Cardio: Also referred to as aerobic or endurance exercises, cardio increases heart and breathing rates. It can help improve the condition of your heart and lungs, reducing the risk of heart disease. Some examples of cardio exercises are biking, jogging, running, swimming, and walking.
- Flexibility: Stretching your muscles can enhance your agility and range of motion. One way to improve flexibility is through yoga.
- Strength training: This type of workout focuses on strengthening your muscles. It can involve lifting heavy weights, using light dumbbells, or utilizing resistance bands.
During the week, it is possible to perform a combination of these exercises. For instance, you could engage in jogging or running for 25 minutes on three days of the week and incorporate two or more days of weight-lifting. Additionally, you have the option to include a gentle stretching regimen after these workouts to enhance your flexibility.
The frequency of your workouts is determined by your level of familiarity with physical fitness and your schedule. If you are just starting, it is recommended to set a small goal. For instance, you could incorporate more movement into your daily routine, such as taking a walk before or after a meal.
According to Kristian Flores, a conditioning and strength coach from New York, the key factor in determining your workout schedule and routine is based on what brings you the most enjoyment. As stated in an interview with Health, finding satisfaction in your workout will ultimately lead to consistent effort and positive outcomes.
Recommendations for Strength Training and Cardiovascular Exercise
It is recommended to vary the types of exercises performed throughout the week.
According to the CDC, it is recommended to prioritize both cardio and strength training in your exercise routine. It is suggested to engage in cardio exercises for two to three days and dedicate the remaining two to three days to strength training exercises.
If your weekly schedule does not permit you to exercise at least five times, you can still incorporate both cardio and strength training. For instance, you can opt for a 20-minute run followed by 25 minutes of strength training.
Physical Power
The CDC recommends engaging in strength training for at least two days per week to maintain muscle strength.
Strength training encompasses various forms of exercise, such as:
Some examples of body-weight exercises include crunches, push-ups, sit-ups, and planks. Gardening can also be a form of exercise. Another option is to use resistance bands for strength training. Weightlifting is another form of physical exercise. Yoga is also a beneficial practice for the body.
Experiment with various forms of strength training workouts that target the major muscle groups, such as:
The body can be divided into different parts, including the abdomen, arms, back, chest, hips, legs, and shoulders.
Cardiac Exercise
According to health coach and educator King Hancock, MS, ACSM-CPT, cardio exercises are usually more vigorous than other types of exercises. The decision of which cardio activity to engage in ultimately depends on personal preference, as stated by Hancock in an interview with Health magazine.
Studies have shown that HIIT (high-intensity interval training) and Tabata are highly effective and time-efficient forms of cardiovascular exercise, according to a recent article on health.com.
According to Flores, high-intensity interval training (HIIT) or circuit training is a fast-paced and vigorous workout. An even more challenging variation of HIIT is Tabata, which can be performed with or without weights. This involves exercising for 20 seconds, followed by a 10-second rest, and repeating this pattern for a total of eight rounds. In just 25–30 minutes, you can generate a considerable amount of sweat.
According to Hancock, the key aspect to consider when engaging in HIIT is to approach it as a series of bursts of intense effort that push you to a state of discomfort, followed by sufficient rest periods to repeat those efforts.
Some other forms of cardio workouts include:
- Cycling
- Engaging in yard maintenance tasks (such as using a lawn mower)
- Jogging
- Participating in physical activities (such as basketball and tennis)
- Running
- Swimming and performing water aerobics
- Walking
According to Hancock, if you are exercising three days a week, you should consider increasing the intensity of your cardio workouts. On the other hand, if you exercise for extended periods, a low-intensity cardio workout may be a better option.
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Finding the Appropriate Workout Duration According to Your Objectives
It is important to include both cardio and strength training in your exercise routine, regardless of your fitness goals. These types of workouts work together to promote overall well-being and can help with strength building, weight loss, and maintaining good health.
According to Hancock, our bodies can adapt to different stressors. Therefore, it is crucial to vary these stressors to constantly challenge the body and facilitate transformation.
Understanding how your health and fitness goals can impact your workout frequency and intensity is essential.
Overall Well-being
The CDC typically recommends completing 150 minutes of moderate exercise every week. This can be achieved by dividing it into five 30-minute workout sessions or by opting for 75 minutes of vigorous exercise per week.
Some examples of workouts that are done every week are listed below:
- Engage in a brisk walk lasting for 30 minutes every day, five days a week. Incorporate at least two days of strength training.
- For three days a week, jog or run for 25 minutes. Include two or more days of strength training in your routine.
- On two or more days of the week, mix moderate and vigorous workout exercises. For instance, alternate between walking and running for a total of 30 minutes. Additionally, include at least two days of strength training.
Enhancing Strength and Building Muscle
When engaging in strength training, it is possible to focus on specific muscle groups, such as the lower, upper, or entire body. It is important to keep in mind that the visible results will only be seen in the muscles that were targeted during the strength training sessions.
According to Flores, it is recommended to try two 30-minute workouts that focus on the entire body. These workouts can include compound movements, which involve working multiple muscles simultaneously.
Some instances of compound exercises are:
- Deadlift exercises
- Pull-up workouts
- Push-up routines
- Squat variations
According to Hancock, if you have additional days dedicated to strength training and muscle building, consider incorporating separate days for lower and upper body workouts. Lower-body exercises could consist of hinge exercises such as deadlifts, lunges, and squats. On upper body days, focus on push and pull exercises, as suggested by Hancock.
Examples of push exercises are chest flies, chest presses, and push-ups, while pull exercises consist of lateral pull-downs, pull-ups, rows, and supermen or swimmers. On those days, it is possible to incorporate bicep and tricep exercises, as suggested by Hancock.
According to Flores, the goal is to gradually increase the intensity of your workout by adding more weight and increasing the total number of repetitions per exercise as you become more physically fit.
Consistently making progress can aid in the development of lean muscle mass and increase muscle strength. Experiment with completing a single set, which includes eight to 12 repetitions for each exercise. Gradually increase to performing two to three sets per exercise to gain strength and muscle.
Losing Weight
Typically, individuals achieve weight loss by generating a decrease in calorie intake. Engaging in physical exercise aids in the burning of calories, along with following a well-balanced diet that is low in calories.
To successfully lose weight, it may be necessary to extend the duration or frequency of your exercise routine. Studies have indicated that engaging in physical activity for 60 minutes each day, five days a week, may aid in weight loss.
In 60 minutes, an individual weighing 154 pounds can potentially expend an average amount of energy, resulting in calorie burn.
A brisk walk can burn 280 calories, while 330 calories can be burned through dancing. Swimming laps can result in burning 510 calories, and jogging or running at a pace of five miles per hour can burn 590 calories.
The initial step in addressing a problem is recognizing its presence.
The number of calories you burn within 60 minutes is influenced by various factors, such as the level of intensity of your physical activity and your weight. Similarly, the number of calories needed to be burned to create a calorie deficit may differ.
Collaborating with a healthcare professional can assist in developing a weight-loss strategy that is customized to your needs.
Is it acceptable to exercise daily for seven days?
It is acceptable to exercise daily as long as you do not strain yourself excessively. If you frequently struggle to maintain the same level of performance, experience feelings of anxiety and exhaustion, or sustain overuse injuries, it may be a sign that you are exercising too much.
Instead, it is important to take at least one or two days off from exercising to give your body time to heal and recuperate. Rest days provide an opportunity to pay attention to your body’s requirements and prepare for your upcoming workout.
Your days of rest can be utilized for:
- Engage in gentle stretching and use a foam roller
- Get more rest
- Stay hydrated
- Prepare nutritious meals
- Go for a leisurely walk around your neighborhood
“The key is to proactively prioritize your physical well-being to achieve your desired objectives, whether that may be increasing strength, developing lean muscles, improving fitness, or losing weight,” stated Hancock. “It is crucial for individuals to pay attention to their bodies and incorporate a variety of exercises to their routine.”
According to Hancock, it is important to familiarize yourself with your resting heart rate (RHR). This is the number of times your heart beats while at rest. Generally, a normal RHR falls between 60 and 100 beats per minute. A lower RHR indicates that your heart can pump more blood with less exertion, which is a positive indication of a stronger heart.
majority of fitness smartwatches keep track of your heart rate and provide you with information about your resting heart rate (RHR). If you consistently monitor it, you might observe that your RHR remains elevated for extended periods, sometimes even for days, after an intense workout.
The RHR can be utilized to determine when one has fully recuperated and is prepared to resume the next set of physical activities. It is highly recommended to wait until the RHR has returned to its normal rate before resuming workouts in the gym.
Commonly Asked Questions
Is it possible to exercise while being ill?
According to the American Heart Association (AHA), it is recommended to follow the “neck rule” to determine the safety of exercising while ill. In general, it is considered safe to work out if you only have “above-the-neck” symptoms, such as a mild headache or runny nose.
It may be beneficial to reduce the intensity of your exercise routine. For instance, consider taking a leisurely walk instead of a vigorous jog or run.
It has been discovered through research that a gradual return to physical activity is crucial to reducing the risk of complications and injuries after recovering from an illness.
What are the other factors that impact the frequency of your exercise routine?
Various elements could impact the frequency of your physical activity, such as your overall physical condition, the presence of chronic health conditions or disabilities, and your age.
According to the AHA, it is recommended to gradually increase your physical activity to 150 minutes per week if you lead a sedentary lifestyle. This can be achieved by breaking up 30 minutes of daily physical activity into smaller segments, such as taking multiple walks lasting five to 10 minutes each.
According to the NIH, it is recommended for older individuals to gradually increase the frequency of their exercise. Studies have shown that physical activity can aid in maintaining cognitive function among older adults who have dementia, such as Alzheimer’s disease.
According to a 2016 study, individuals with Alzheimer’s disease showed improvements in agitation, depression, and hallucinations after engaging in 60 minutes of exercise three times a week for 16 weeks.
Individuals with chronic conditions and disabilities, such as arthritis or osteoporosis, may experience limitations in their exercise routines. However, professionals suggest that engaging in physical activity can aid in alleviating symptoms.
One instance is that physical activity can reduce joint discomfort and rigidity for individuals with arthritis. It is important to vary your strength-training routines if you experience pain in particular joints. This can help alleviate the strain placed on those affected areas.
For individuals with osteoporosis, it is recommended to engage in activities such as dancing, jogging, and walking three to four times a week. These types of weight-bearing exercises are beneficial for building muscle and promoting strong bones. Additionally, incorporating balance exercises and strength training into your routine can also help prevent falls and fractures.
Is walking considered a form of physical activity?
Engaging in cardio exercises does not have to be complicated. Merely climbing up and down the stairs within your residential complex is sufficient. As long as your physical activity increases your heart rate, it qualifies as cardio.
Engaging in walking is a form of physical activity that does not necessitate a gym subscription or specialized equipment. Studies have indicated that walking may potentially decrease the likelihood of developing heart disease, mental disorders, and stroke.
To make your walks more enjoyable, consider going to a park with friends or listening to music while walking.
Remember to always be mindful of your surroundings. Inform your trusted family and friends about the duration and route of your walk. If it is dark outside, consider wearing brightly colored clothing or a reflective vest.
An Overview
In general, it is recommended to engage in physical activity for five days each week. However, the frequency of your workouts may differ based on your schedule and physical abilities.
It is recommended to incorporate a variety of cardio and strength training exercises into your weekly routine. You can switch up the types of workouts by alternating days or combining them on the same day.
Rest days are equally important as exercise days. During these days, it is essential to focus on getting enough sleep, staying hydrated, and performing light stretches or using a foam roller. These rest days are crucial in preparing your body for the upcoming workout.
