How Often To Exercise
by Annette Jones
If you have been exercising constantly and you may be wondering how often to exercise safely so you don’t injure yourself, is it good for my body, not good for my body, should I have a rest day or should i just keep going? It depends on the type of exercise you are doing to how often to exercise.
With weight training it’s advised to have rest days as your muscles have been stretched, and often torn albeit slightly, therefore need recovery time.
It is why personal trainers will one muscle group, i.e. lower body and then work the upper body, giving your muscles 24-48 hours to recover and mend.
How often to exercise with weight training? 2-3 times a week is advised, you will be toning your body and burning fat too helping you to slim down and lose weight.
You want to lift a weight heavy enough to tire the muscle and do a couple of reps if you are a beginner. 10 lots of 2 is generally considered a good start, adding heavier weights as you progress.
I have started weight training again after my illness, don’t I know I’m alive! It’s amazing how quickly my body has lost all it’s condition!
I’ve been reading up on this recently and one view is that we can over-train which puts an enormous strain on our heart. This particular Dr & Author has carried out many years of research and found Marathon runners have had heart attacks and in some cases died as their hearts had been working to capacity and beyond for too many years!
His theory is to get in get it done no matter what cardio you chose, walking, swimming, bike riding, low impact aerobics or elliptical machine. His theory on how often to exercise is daily spending only 20 minutes, get in, get it done and go home!
I always like to walk or do some yoga, (yes it gets your heart pumping and body sweating) on alternate days to weight training. It looks something like this
- Monday lower body weight training & Abs
- Tuesday walking 45-60 mins
- Wednesday Upper Body & Abs
- Thursday Yoga or walk, depending how I feel
- Friday Lower Body
- Saturday Walk or Yoga
- Sunday rest day
Your Fitness Goals
Ultimately you have to be the one to decide how often to exercise, which depends on your fitness goals. You may want to lead a healthy lifestyle and walk, you may want to lose weight, you many want to maintain your weight and fitness levels. Everybody is different and it is making the time to sit down and decide what it is you really want.
Whatever you decide is right for you please be careful that you don’t over do it initially if you are just starting out as this can cause injuries. Once this happens it could swear you off exercise just when you have built the momentum and motivation to get started!
Remember to S-T-R-E-T-C-H!
Before and after all exercise it’s really important to stretch your muscles it’s as important as the exercise itself. Stretch the muscle group you are about to work or going to work for about 30 secs. Your body will thank you for it and it lessens injuries.
The Importance of a Rest Day
Rest days aren’t just for your body, it’s for your mind too. Have one full day off exercise both mentally and physically, relax and enjoy your day, curl up with a book, take the kids to the park or pack a picnic and go for a beautiful drive into the country of to a beach or lake if one is close by.
We live in such a fast paced world we need time out from the hustle and bustle and bombardment from every day life to let go of the stresses, relax and enjoy.
If you are just starting out or have been exercising for a while and need some motivation, be sure to grab my latest eBook (my gift for you) with lots of further hints and tips about weight loss and how often to exercise.
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