How Often Should I Exercise?

April 16, 2015
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There are ways to simplify your exercise regimen… Should you exercise more often to be fit faster?

Exercising is a little more complicated than just doing bench presses and running on the treadmill for two hours.  A lot of people believe that exercising more often is best to achieve the optimum weight and figure faster.  The truth of it is, there is a recommended way to exercise that will make you lose weight in the fastest time possible.

Building an exercise routine is the first step to improving one’s life.  Not only are you losing weight, looking lean or looking more buff, you are also improving your mental state of mind.  Exercise encourages good blood circulation, and if done on a daily basis, the body is able to function better.  Exercising is not about working harder, it’s about working smarter.

As a general workout rule, one should never workout more than 6 times a week.  Depending on the weight goal, say if you’re obese and need to lose a lot of weight, exercise should not be done more than two consecutive days.  However, the actor Bradley Cooper, upon preparing for his role in American Sniper, had to do workout twice a day, five times a week.  So in the end, he still did 5 sessions and had the weekends off.  Of course, he only had 3 months to gain 40 pounds of muscle.  However, if you are not in a similar situation, best to stick to at the most three to five times a week.  A lot of doctors say that half an hour a day every day is widely supported by evidence as the most guaranteed frequency for weight management.  These studies show that the shorter exercises that are done daily are actually better than those which are done in longer periods.

Here are exercises that you can put into your exercise regimen:

1. Dumbbell Bench Press –  2 sets, 12 reps

The dumbbell bench press is done by lying down on the bench with two feet flat on the floor.  Grip on two dumbbells with two hands at shoulder level and raise them.  Return to original position.  To accomplish successful lifting, tighten your thighs.

2. Flat Bench Dumbbell Fly – 3 sets, 15 reps

Flat Bench Dumbbell Fly-GymMembershipFeesAs you lay back on the bench, stretch your arms to the sides and hold the dumbbell steady at shoulder level.  Raise your arm to the center, like creating a semi-circle, towards the center of your chest.

3. Preacher Curl Machine – 3 sets, 15 reps

With the use of the curl machine, you are able to work on your biceps with a lot more ease.  Sit upright on the machine bench with two feet firm on the floor. Place your arms on the iron pad in front of you with two palms facing up.  Grab the handle and lift by bending your arm.

4. Lying Leg Curl – 3 sets, 15 reps

Lying Leg Curl-GymMembershipFeesLie on the bench facing down.  Put your legs just below the pads.  Bend your leg at the knee and slowly lift up the pads.  This is a great workout to strengthen the hamstrings.

5. Triceps Dumbbell Kickback – 3 sets, 15 reps

On the bench, rest on one knee and one hand. Let the other foot rest on the floor and the other hand holding the dumbbell.  Bend your arm to raise the dumbbell near to your shoulder.  This is a great workout to strengthen the triceps.

6. Seated Calf Raise – 3 sets, 20 reps

Sit upright on a bench and put your feet on a raised platform, with only half of your feet on it.  Half of your feet should remain suspended.  Put a couple of 8 pound dumbbells on your hips then raise your calves, making your feet stand on tiptoes.

7. Romanian Deadlift – 3 sets, 10 reps

Stand firm on your legs with your feet apart.  Then lift the barbell only to your knees and hold.  Return to the usual position.  This is a great exercise for the hamstrings and glutes.

Along with muscle strengthening techniques, make sure that you also have a good cardio regimen.  This means that you should engage in 20 to 30 minutes of aerobic activity such as jump ropes, walking, jogging, jumping jacks etc.  Gyms like Fitness First and Crunch Fitness offer great machines like the stair treadmill, stationary bikes, elliptical, and the inclining treadmill to push your cardio limits and make you burn fat.

For the sake of time management, best to look for a gym that is near your place of residence or your office.  Doing exercise every day for half an hour can be done before or after work.  Make sure that before engaging in an exercise routine that you have the approval of your physician and clear of any health risks.

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