How often should you really be working out ?
The ideal frequency of workouts depends on your goals, fitness level, and the type of exercise you're doing. However, general guidelines can help you figure out how often you should be working out, again this is going to be tailored to your experience level and years in the gym, your body is incredibly adaptive to the day to day stress it is exposed to, so as the years go on in your weight training or general exercise journey, the better your body is going to become at adapting to those stresses meaning you are going to have to do more but also be able to easily do more.
General Health and Wellness
Recommendation: At least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week, plus muscle-strengthening activities on two or more days per week.
Breakdown: This could translate to 30 minutes of moderate-intensity exercise five days a week, along with strength training on two days.
Goal: This frequency supports cardiovascular health, muscle strength, and overall well-being.
Weight Loss
Recommendation: 4-6 days of exercise per week, combining both cardiovascular and strength training activities.
Breakdown: Aim for 3-4 days of cardio (e.g., running, cycling, swimming) and 2-3 days of strength training to build muscle, which helps with metabolism and fat burning.
Goal: This can help you create a calorie deficit, which is key for weight loss.
Building Muscle
Recommendation: 4-6 days per week, with a focus on strength training.
Breakdown: Workouts should target different muscle groups on separate days (e.g., upper body on one day, lower body the next). You can include full-body strength workouts 3-4 times a week.
Goal: Progressive overload (gradually increasing the intensity of exercises) is important for muscle growth. Proper recovery (rest days) is essential to allow muscles to repair and grow.
Endurance Training (Running, Cycling, etc.):
Recommendation: 4-6 days per week, depending on intensity and distance.
Breakdown: This includes a mix of long, steady-state sessions, tempo runs, and interval training. Recovery days and cross-training (e.g., strength training, swimming) can help avoid overuse injuries.
Goal: Improving cardiovascular fitness, stamina, and performance.
Flexibility and Mobility (Yoga, Pilates, etc.)
Recommendation: 3-5 days per week, depending on intensity and goals.
Breakdown: These activities can be done daily or several times a week, often with lighter intensity.
Goal: Enhancing flexibility, joint health, and stress reduction.
Important Considerations
Recovery: Rest is critical for preventing burnout and injury. Most people need at least one to two rest days per week, especially after intense workouts.
Listening to Your Body: Fatigue, soreness, and pain can be signs that you need more rest. Balance your workouts with proper sleep, nutrition, and hydration.
Variety: Mixing up exercise types (strength, cardio, flexibility) helps prevent overuse injuries and keeps things interesting.
Customising for You
Beginners: If you’re just starting out, 2-3 days of moderate activity per week is a good starting point, gradually increasing frequency as your fitness improves.
Intermediate/Advanced: More frequent sessions (4-6 days) can be appropriate, with higher intensity and variation in the type of exercise you do.
Hire an Online Fitness Coach
Online fitness coaching offers a unique and effective approach to achieving health and fitness goals that accommodates the busy lifestyles of modern individuals. With its personalised plans, flexible scheduling, and ongoing support, this coaching style can be a significant game-changer for many. For those who may struggle with motivation or consistency, the accountability provided by a fitness coach can make all the difference in staying on track and achieving results, including what we have just covered.
The advantages of online fitness coaching, such as convenience and affordability, further enhance its appeal. Clients no longer need to navigate the often intimidating atmosphere of a gym or adhere to rigid scheduling constraints. Instead, they can work out in their preferred environments, making it easier to integrate fitness into their daily routines. The ability to connect with professional coaches from around the world also means that individuals can find the right fit for their unique needs and goals, regardless of geographical limitations.
Ultimately, the worth of online fitness coaching is evident in the success stories of countless individuals who have transformed their lives through this innovative approach. Whether you are aiming to shed pounds, build muscle, or simply adopt a healthier lifestyle, online fitness coaching can provide the guidance and support necessary to make your goals achievable. Embracing this trend could very well be the key to unlocking your full potential and creating a healthier, happier you.