Whether you’re training for a triathlon or if you’re just trying to maintain an active lifestyle, knowing how long and how often to train is easier said than done. Do you feel tired and worn out? Do you lack sleep? Or do you lack the motivation to go to the gym? Do you push yourself to achieve your fitness goals or are you overworking your body with the frequency of your trainings? These questions may be simple, but the answers are anything but.
How Often Should You Exercise?
There isn’t an exact answer on the number of times you should workout each week. It ultimately depends on your goals and fitness level. Some physical activity is definitely better than none. Let’s delve deeper into the two main types of workouts to understand how often you should be doing them.
1. Strength Training
Day to day tasks like walking can get a lot easier when you have sufficient muscle strength. Not only that, strength training also helps you grow or maintain muscle mass so you can have a more defined physique. In terms of frequency, experts recommend doing strength training at least 2 days a week working on various muscle groups including legs, back, chest, shoulder, abs and arms.
2. Cardio
Aerobic exercises get your heart pumping and burn calories as well. According to the CDC you should aim for 150 minutes of moderate-intense aerobic activity each week. You can also go for 75 minutes of vigorous aerobic activity weekly.
Benefits of Working Out Every Day
Staying physically active can be beneficial to you in many ways.
- You’ll notice improved thinking and cognition immediately after a good workout. When you exercise regularly, you will notice other benefits. In particular, you’ll notice reduced symptoms of stress, anxiety and depression.
- Exercise can boost slow wave sleep which rejuvenates the mind and body. You’ll notice that your sleep quality improves, which is quite evident in people suffering from insomnia.
- With regular exercise, you can avoid developing diseases like type 2 diabetes, cardiovascular disease and even some cancers.
Drawbacks of Working Out Everyday
Although exercising regularly offers a lot of benefits, too much of it may also backfire on you.
- Overdoing cardio workouts may be harmful to your heart health.
- Overuse could also potentially lead to injuries especially if you don’t warm up properly before your workouts.
- You could get sick. Too much intense exercise weakens the immune system, making us susceptible to illness brought about by bacteria and viruses.
Finding Balance
Your workout consistency depends on several factors personalized specifically to what you’re looking to gain from your workout. Someone who is training for a triathlon will exercise more frequently and in longer durations than a person who simply wants to run for half an hour a day to stay in shape. Another factor is the kind of workout you’re doing. Strength training requires you to divide muscle groups per session and to not train the same muscle groups successively. Cardio workouts like running will work all major muscle groups simultaneously and will require more off days.
Signs You’re Overtraining
After intense cardio or strength training, your body will need time to repair tissues and restore glucose stores. During the rest periods is actually when your body gets very productive and where you’ll get the results you worked so hard for.
If you’re a person who does not like not doing anything all day, you can still do light activities like walking everyday. And if you’re still not completely sure whether you need to rest, pay close attention to your joints and muscles. You’ll feel it if you’re overtraining.
You may notice acute soreness, difficulty sleeping, and even chronic pain (if you have not been listening to your body). If you don’t allow your body time to recover, you may not see the results you’ve been hoping for. So if your muscles are sore after working out, take the day off.
Check out this video which illustrates what happens to the body when we exercise: