How often should you work out?
If you already have an exercise routine and are looking to improve it, or if you want to start this healthy habit but don't know where to begin, this guide will help you decide how frequently you should hit the gym (or wherever you choose to work out).
Why is Exercise Important?
Working out regularly is one of the best ways to maintain your health and prevent chronic conditions. It can improve brain function, mood, blood pressure, and overall strength. With the rise in technology and machines, our need for physical labor has decreased. Instilling the habit of exercise is important now more than ever. The U.S. Department of Health & Human Services states that only one in three adults receive the recommended amount of physical activity each week.
Finding the Right Balance Depends on Each Individual
Many factors help determine how often you should perform exercise each week. Overall, it is best to carry out at least 30 minutes of moderate activity per day. Other factors that can influence this value include:
Physical activity can become increasingly more difficult with age. However, it is still very beneficial for older adults to carry out an exercise routine. A specific amount and intensity may not be sustainable at an older age. Therefore, the most important factor becomes moving more and sitting less. For more information about an exercise routine for older adults, see the CDC recommendations here.
Level of Fitness
For someone who is not accustomed to working out frequently, it may be best to ease into an exercise routine. Overexertion can lead to injury and discouragement. Set small goals and work your way toward more frequent or more intense exercise as your body adjusts.
Surprisingly, you can start to see the health benefits of exercising within a relatively short amount of time. If your primary goal is to improve your overall health, you will want to achieve the recommended amount of exercise per week at minimum. For someone looking to lose weight, build endurance, or gain muscle, your fitness routine will vary according to your goals. You may need to spend more time performing a specific activity in order to see the desired results.
Can You Exercise Too Much?
Working out can be a very good thing for the body when it is performed in moderation. By over-exercising, you inhibit your body from properly recovering. This can lead to injuries or skipped menstrual cycles for women. In addition, excessive exercising without refueling your body through proper dietary intake can cause nutrient deficiencies and lack of energy.
To offset the physical demands of exercise, be sure to get adequate sleep and appropriate nutrition through diet and supplements. Mybite offers a variety of chocolate vitamins to add to your daily routine. The Energy Vitamin includes necessary nutrients with an added boost of caffeine. This would be a great supplement to take a couple of hours before exercising. The caffeine will power you through and help you achieve your workout goals.
What Type of Exercise is the Best?
Overall, the most important form of exercise is one that you will enjoy and stick with. You will have much better success if you are not dreading every workout that is on your schedule. Some prefer to perform physical activity in a community while others prefer to exercise alone. Additionally, your access to a fitness gym or the climate where you live will all play a factor in which activity could be ideal for you. Here are the two broad categories of exercise and how often each should be performed:
Engaging in this form of exercising will help you increase your heart rate and build endurance. It can burn a significant number of calories in a short amount of time. If you are just beginning cardio workouts, a good frequency to start with is 3 sessions of moderate intensity per week. From there, you can increase the frequency and intensity to match your improving fitness level.
In weightlifting, you can gain muscle and strength throughout the body. Muscle burns more energy than fat, so lifting weights regularly can drastically change your body's overall composition. By decreasing the percentage of fat and increasing muscle in your body, it lessens the stress on your joints and internal organs. This allows your body to move better. Lifting weights can lead to microtears in the muscles (don't worry—this is helps them to grow back stronger!). Therefore, you should leave a day in-between lifting weights to allow for a full recovery.
In any workout routine, it is best to combine weightlifting with cardio for the best overall health results.
Exercising to Lose Weight
For those looking to exercise in order to lose weight, it will take more intentionality and balance in your routine. Weightlifting can increase your metabolism while cardio burns a significant amount of calories at one time. The best way to create an exercise plan is to include a similar combination of cardio and weightlifting. It is also important to eat a healthy diet and prioritize good sleeping habits. This will ensure your body is refueled and restored for the next workout on your schedule.
If you are looking to improve your exercise routine, the best way to begin is with consistency. If you jump to working out 5 days a week too quickly, this could lead to burnout or the development of an injury. Start with a minimum of 3 days a week. Then, work towards adding days or increasing the intensity of your workouts. Be sure to instill balance, as exercise is only one aspect of overall physical health. Focus also on adequate sleep and eating habits.
One way to ensure you are restoring the nutrients your body needs is by including a supplement to your diet. Mybite offers a selection of tasty vitamins that are specially formulated to improve your health. Available is a Hers and a His supplement to keep your body functioning at its best. If you are interested in more vitamin supplements, check out our store today!