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How often should I exercise?
In addition to aerobic activity, grownups should also do
strength-training exercises that work all major muscle groups on two or more
days a week.
Here is a breakdown of the recommended amount of exercise
per week:
Aerobic activity:
Moderate-intensity: 150 minutes
Vigorous-intensity: 75 minutes
Strength training: 2 days
It is important to listen to your body and rest when you
need to. If you are new to exercise, start slowly and gradually increase the
amount of time you spend exercising.
Here are some tips for getting started with an exercise
routine:
Find an activity that you enjoy and that fits into your
lifestyle.
Set realistic goals.
Start gradually and gradually rise the intensity and
duration of your workouts.
Discovery a workout buddy or join a fitness class.
Make exercise a priority in your life.
Even exercise has many benefits for your health, including:
Weight loss or maintenance
Reduced risk of chronic diseases such as heart disease,
stroke, type 2 diabetes, & some types of cancer
Improved mental health
Increased energy levels
Better sleep
Stronger bones and muscles
Improved balance and coordination
What time of day is best to work out?
The best time of day to work out depends on your individual
goals, preferences, and lifestyle. However, there are some general benefits and
drawbacks to working out at different times of day that you may want to
consider.
Morning workouts
Benefits:
Helps you wake up and feel more alert throughout the day.
Can help you burn more fat.
Can set you up for a productive day.
Drawbacks:
You may not have enough energy in the morning.
You may not have enough time to work out before work or
other commitments.
Afternoon workouts
Benefits:
You have more energy and focus after a meal.
You can work out during your lunch break or after work.
It can help you de-stress after a long day.
Drawbacks:
You may be too tired after work.
You may be more likely to skip your workout if you're
feeling stressed or rushed.
Evening workouts
Benefits:
You can relieve stress before bed.
It can help you sleep better.
You can work out after dinner.
Drawbacks:
You may have trouble falling asleep after a vigorous
workout.
You may be more likely to injure yourself if you're tired.
Ultimately, the best time of day to work out is the time
that works best for you and your lifestyle. If you're not sure when to work
out, try experimenting with different times of day to see what feels best for
you.
Here are nearly additional factors to consider when choosing
a time to work out:
Your fitness goals: If you're annoying to lose weight,
morning workouts may be a better option because they can help you burn more
fat. If you're trying to build muscle, evening workouts may be a better option
because your testosterone levels are higher at that time of day.
Your schedule: If you have a busy schedule, morning workouts
may be the only way to fit them in. If you have more flexibility, you can
choose a time that works best for you.
Your personal preference: Some people prefer to work out in
the morning because it helps them feel more alert and productive throughout the
day. Others prefer to work out in the evening because it helps them relieve
stress and sleep better.
The most important thing is to find a time that works for
you and that you're consistent with. If you can stick to a regular workout
schedule, you'll be more likely to reach your fitness goals.
How long should my workouts be?
The length of your workouts should depend on your fitness
level, goals, and the type of workouts you do.
Beginners should start with shorter workouts, around 30
minutes. As you get stronger and more fit, you can gradually rise the length of
your workouts.
Intermediate and advanced exercisers can typically handle
longer workouts, around 45-60 minutes. However, it's important to listen to
your body and not push yourself too hard. If you're feeling tired or sore, take
a break or shorten your workout.
The type of workout you do also affects how long it should
be. For example, a strength-training workout will typically be shorter than a
cardio workout.
In general, aim for at least 30 minutes of
moderate-intensity workout most days of the week. If you want to lose weight or
improve your fitness, you may need to exercise more.
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