How long should your workouts actually be? Maybe not as much as you think

Reconciling work responsibilities and family It can take a lot of mental and physical energy. And let’s be honest: For a lot of people, exercise can feel like a luxury rather than a necessity. If you don’t have a lot of free time to exercise but want to make sure you take your steps, you’re probably curious about how much time it takes to reap the rewards of your workout. How long should the exercises beIn any case?

According to coaches, this is the minimum amount of time you need to exercise to see results.

How long should your workouts be

the heart

A good rule of thumb is to aim for 30 minutes of moderate-intensity cardio three to four days a week. If you are trying to lose weight. Intense cardio sessions of 45-60 minutes are more effective for weight loss than short and medium intensity workouts, Michael Jonesa personal trainer, who specializes in mobility and mobility, explains it.

Related: Here’s how much aerobic exercise you really need to do each week to lose weight

Weight lifting

Most weightlifting exercises last between 45 and 60 minutes, with warm-ups and cool-downs. If you’re just starting out, you may want to keep your workouts on the shorter side (30-40 minutes) until you feel how your body responds to weight lifting, says Jones. As you become more experienced, you can gradually increase the length of your workouts.

Energy

If you are new to strength training, start with shorter exercises and gradually increase the duration as you become more comfortable with the exercises. A general rule of thumb is to aim for 30 to 60 minutes per session, Jones explains, but even shorter workouts can be effective if done regularly and with intensity.

Why overdoing it can actually be a problem

While an hour-long occasional workout is fine, in general, workouts should only be about 45 minutes. This is important for almost all exercises, from cardiovascular exercises to weightlifting exercises, Matt ScarvoNASM Certified Personal Trainer and Precision Nutrition Pn1, USA.

That’s because workouts longer than 45 minutes can actually open you up to harmful effects like cortisol buildup from too much stress, energy debt from glycogen loss, drying Injury due to poor shape. If you are a long-distance cardio athlete such as a runner or cyclist, you may need to train Management For longer periods of training for your races.

When you train for these events, make sure you do so with plenty of rest and recovery before and after the event, with plenty of fuel during your workout and hydration during the session to keep your muscles powered and your mind alert.

How many days a week should you exercise?

In general, it’s best to start with two or three workouts a week and gradually increase the frequency, says Jones, adding that intense workouts more than four times a week aren’t necessary.

It’s also important to listen to your body – if you’re feeling very tired or in pain, take a day or two off from your workout.

Related: These exercises may suppress appetite, according to new research

How much time to rest between workouts

If you are just starting to exercise, your body will need more time to recover than someone who is already in shape.

For beginners, it is recommended to wait 48 hours between weight lifting and strength exercises. This gives your muscles time to repair and rebuild, Jones explains.

As you get more fit, you can start reducing the time you rest between workouts. For people who are already healthy, resting for 24 to 48 hours is often sufficient. However, everyone is different. Jones adds that some people may need more or less time to recover.

If your body is feeling exhausted, have muscle aches or are tired, it’s okay to skip the exercise to give yourself extra time to recover. However, if you’re feeling refreshed, there’s no reason why you shouldn’t exercise every other day or every other day, says Scarvo.

To make sure you recover well, make sure you’re eating plenty – including carbohydrates and protein – to give your body the energy and tools it needs to recover. Also, prioritize sleep, so your body can rebuild while you rest, says Scarvo. Human growth hormone is essential for building muscle, and it is released during deep sleep, so try to shoot for eight to nine hours a night for best results.

Next: Actual exercise is only part of the equation – here’s what to eat for the strongest workout ever

Sources

  • Michael JonesPersonal Trainer, Mobility and Mobility Specialist

  • Matt ScarvoNASM Certified Personal Trainer and Precision Nutrition Pn1

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