admin One of the most frequently asked questions in the fitness world is “how often should I work out?” The answer is not always straightforward as it largely depends on various factors such as age, fitness level, health status, and personal goals. However, there are some general guidelines that can help you find the sweet spot for optimal health and fitness.
General Exercise Guidelines: What the Experts Recommend
According to the American College of Sports Medicine (ACSM), adults should aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, along with resistance training exercises that target all major muscle groups at least twice a week. This equates to about 30 minutes of moderate-intensity exercise five days a week or 25 minutes of vigorous-intensity exercise three days a week.
Beyond the Minimum: The Benefits of Exercising More Frequently
However, studies have shown that these recommendations may not be enough for some people. For instance, a study published in The Lancet found that people who exercised for at least 150 minutes a week had a 31% lower risk of all-cause mortality, but those who exercised for 450 minutes a week had a 39% lower risk. This suggests that increasing the frequency and intensity of exercise can lead to even greater health benefits.
Finding Your Sweet Spot: Listening to Your Body
Another study published in the Journal of Applied Physiology found that exercising just two days a week was not enough to improve cardiorespiratory fitness in sedentary adults, but three or four days a week was enough to significantly improve fitness levels.
Moreover, it’s important to note that everyone’s body is different and what works for one person may not work for another. It’s crucial to listen to your body and avoid overtraining, which can lead to injuries and burnout.
Customizing Your Workout: Consulting with a Professional
So, how often should you work out? The answer is that it depends on your individual needs and goals. It’s important to find a balance between cardio, strength training, and rest days to prevent injury and promote overall health and fitness. Consulting with a certified personal trainer or fitness professional can help you design a customized workout plan that suits your needs.
In conclusion, regular exercise is key to optimal health and fitness, but there is no one-size-fits-all answer to the question of how often you should work out. The ACSM recommendations are a good starting point, but increasing frequency and intensity may lead to greater benefits for some individuals. Always listen to your body and seek guidance from a professional if you need help designing a workout plan that works for you.
If you’re looking for expert guidance and support in your fitness journey, contact TeamFit Studios today to schedule your personalized fitness assessment and start working towards your goals.
Sources:
- Warburton, D. E. R., Nicol, C. W., & Bredin, S. S. D. (2006). Health benefits of physical activity: the evidence. Canadian Medical Association Journal, 174(6), 801–809. https://doi.org/10.1503/cmaj.051351
- Ekelund, U., Tarp, J., Steene-Johannessen, J., Hansen, B. H., Jefferis, B., Fagerland, M. W., … Lee, I.-M. (2019). Dose-response associations between accelerometry measured physical activity and sedentary time and all cause mortality: systematic review and harmonised meta-analysis. BMJ, 366, l4570. https://doi.org/10.1136/bmj.l4570
- Wewege, M. A., Ahn, D., Yu, J., Liou, K., & Keech, A. (2018). High-intensity interval training for patients with cardiovascular disease—Is it safe? A systematic review. Journal of Cardiopulmonary Rehabilitation and Prevention, 38(4), 265–272. https://doi.org/10.1097/HCR.0000000000000339