This article will give you a better sense of how often one should be working out in order to keep themselves in tiptop shape.
How Much and How Often to Exercise
Everybody wants to know how much exercise they should get. Another very common question is "how often should I exercise?" The answer to both of those questions is determined by what your goals are. This should be the determining factor in the intensity, frequency and duration of your workout.
To Lose Weight
To assist your body in getting rid of fat cells, you should engage in an aerobic activity at an intense or alternating intense pace for a minimum of 60 minutes, at least 3 times each week. Also, you should perform reisitance exercises for 30 minutes at least 3 days each week, taking only one day for rest. To maximize fat loss, be sure to hit all major muscle groups (chest, back, shoulders, legs, arms, and abs) during resistance training. Interval cardio should also be performed. An example of this would be sprinting for 45 seconds, walking for 2 minutes, then sprinting again for 45 seconds.
To Gain Muscle Mass
In order to gain muscle mass, you must deeply tear the muscle tissue, as it is actually the repairing of these tears that makes gains possible. Tears are made by placing muscles under stress or in other words, by lifting heavy weights. You should lift one or two body parts each day, and perform a minimum of 6 different exercises. For example:
Monday-Legs
- Lunges
- Squats
- Leg Extensions (Quads)
- Leg Curls (Hams)
- Calf Raises
- Donkey Kicks
Tuesday-Chest
- Incline Chest Press
- Decline Push-Ups
- Flyers
- Cross Cables
- Decline Bench Press
- Flat Bench Press
Wednesday-Bicep/Triceps
- Hammer Curls
- Tricep Extensions
- Barbell Curls
- Dips
- Reverse-Grip Dumbbell Curls
- Kickbacks
Thursday-Back
- Pull-Ups
- T-Bar Rows
- Cable Rows
- Good Mornings
- Lat-Pull Downs
- Lower Back Extensions
Friday-Cardio
- 30 minutes of interval sprints on treadmill
Saturday - Rest
It is important to allow muscles 48 to 72 hours to repair themselves before exercising them again.
To Maintain
To keep your body in tip-top shape, you still need to exercise at least five days each week. However, you do not have to exercise as intensely as you would if you were trying to lose weight or build mass. Make your goal to aim for sessions of at least 45 minutes. These sessions should include all three types of training (weight, cardio, and flexibility) as to make sure all three aspects of wellness are maintained.