How often have you signed up to a gym or committed to an exercise plan in order to lose weight, only to back out after a few weeks as you have no idea how frequently you should work out?
If your respond is “too many to count,” you’re definitely not alone. Knowing how many days you need to exercise may be confusing. This is particularly so if the amount of time that you’re putting in doesn’t match up with your fitness goals.
So, if your fitness goal is to sweat it out on the treadmill more frequently in order to lose a few kilos or to increase the amount of weight you’re lifting so that you can gain muscle, the following tips can help you hit your target sooner and with greater success.
Just Trying To Stay Healthy?
If you want to work out just so that you can maintain your physical health, it is recommended that you aim for at least 150 minutes of moderate aerobic activity or – alternatively – 75 minutes of vigorous aerobic activity each and every single week.
Moderate aerobic activity (in order words, moderate intensity cardio) means that you’re moving fast enough to talk but not to sing that new Taylor Swift song. Vigorous aerobic activity means that you’re breathing hard as well as fast — too quickly even to chat.
Split up your minutes in any which way you like — you do you. If your goal is to sustain basic health, even brisk walking for 30 minutes, five days per week (remember to break a sweat!) will get the job done.
How Frequently Should You Work Out For Weight Loss?
Knowing how frequently you should strength train – and also do cardiovascular exercise to lose weight – depends on how fast you would like to see results.
The usual recommendation is to lose no more than 500 g to 1 kg per week. That said, many people seek programmes that are designed for faster weight loss.
In the most straightforward of terms, you’ll need to burn more calories than you take in so that you can lose weight. Dieting has proven to be a very effective method of losing weight, however in order to maintain weight loss, you’ll be required to exercise.
How much weight you lose is dependent upon the amount of exercise which you’re willing to commit to as well as how closely you adhere to your diet. If you really would like to see results reflected on the scale and continue to make progress over time, it is necessary for you to commit to working out at least four to five every per week.
However, keep in mind that you’ll build up to this. To begin, you might only want to exercise two or three days per week and then gradually work your way up to exercising five days. Plan your workouts in order to include a combination of:
- Cardio
- Strength Training
- Core Work
- Stretching
For maximum results, a workout programme should consist of cardiovascular as well as strength training exercise. When you lift weights, you boost your lean muscle mass. This gives you the opportunity to increase your metabolism in addition to burning calories at a higher rate, even when you’re not exercising.
Cardiovascular exercise isn’t just vital in maintaining good heart health. Cardio exercise can:
- Burn calories
- Boost your mood
- Decrease stress
Contact Trifocus Fitness Academy
If you are eager to discover more about exercise and become a personal trainer then you need to do our Personal Training Diploma. Follow this link to learn more.
