How Long do I have to Exercise?
Health & fitness suited to you
There is no right or wrong answer to this one. People’s bodies respond differently to exercise, so it’s entirely possible to spend hours sweating it out on an array of equipment and get the same results as you would in a quick gym workout. Some people even get better results from short, intensive exercise. What we’re trying to say is, it all depends. Extended workouts that last for hours can be stressful on the body, so it’s better to keep exercise sessions shorter while increasing the frequency e.g. 45min sessions, 4 times per week. It’s important to consider yourlifestyle first, and then find the exercise regime that will give the best health and fitness results.
Types of Exercise
The exercises you end up doing should be focused on three things – your needs, goals, and preferences. Using these three guidelines you will be able to build a workout program that can be done at a gym, on your own, or by joining a fit class.
An average workout lasts between 45-90 minutes, depending on your personal goals and which muscles are being worked. This type of exercise is usually taken at an individual’s personal pace, and with increasing intensity in order to build major muscle groups. People doing strength training should follow a strict program of reps and rests to ensure their muscles are getting what they need. Overdoing it could be harmful, so these sessions should be limited to two or three times a week, giving your muscles sufficient time between workouts to recover.
Aerobic exercises can be moderate- or high-intensity. Unlike with strength training, time and intensity plays a much bigger role. The rule of aerobics is basically to participate in the kind of activities that gets your heart pumping. Gym fitness classes are often geared around this type of exercise, and provide a great way to keep fit and stay motivated. Short sessions in bursts of high intensity workouts are the name of the game here, making it a fun way to see health and fitness results quickly.
High Intensity vs Endurance
High intensity workouts are great for weight loss and building muscle, but don’t do very much for your heart health – this is where endurance exercises come out on top. Different types of exercise affect your body differently, and your workout program should be built around your goals. A healthy balance of intensity and endurance is always a good idea. Split your time at a health and fitness gym to focus equally on being healthy as well as your overall wellness. Exercising for too long puts your body under unnecessary stress, so don’t think that going harder for longer will benefit you. Be mindful of what you’re doing in each session so that it lines up with what you wish to accomplish, and you’ll be off to a winning start..
Your Fitness Goals
High-intensity interval training has been found to burn the most calories. Sessions of high- intensity workouts lasting 15-20 minutes, and repeated at least three times per week is all you need to start seeing results. That’s 60 minutes of quick gym workouts consisting of free weights, stationary bike, treadmill, rowing… anything that gets that heart rate up.
Resistance training is what you need to focus on if you want to get your strength up. You can use your own body (push-ups and squats) or pop down to your local gym and have a go at the row machine, weight equipment, and resistance bands. Another benefit is that you will be able to see results from as little as one 30min session per week.
Quality trumps quantity when it comes to your overall health and fitness. Striking a balance between short, high-intensity sessions and longer fitness sessions will give the best results. You could split a 3-4 hour gym week into sessions that allow for interval training, muscle building, and cardiovascular health.
A 30 minute morning run about five times per week will make the world of difference to your sleep pattern. Take care to avoid exercise in the late afternoon or evening, since it would only result in you feeling even more awake. A good session in the morning is ideal for keeping you healthy, and ensuring you get the good kind of sleep come nightfall.
Walk or cycle instead of drive, stairs instead of elevator, gym instead of Netflix. Going for brisk walks that total at least 2 hours per week can alleviate symptoms of depression, and moderate- intensity interval training for about 30-60 minutes per week greatly reduces blood pressure and improves your heart health.
Just 2 hours of moderate-intensity aerobic activity every week enlarges the hippocampus, which is responsible for learning and memory. Participating in gym fitness classes about 3-4 times a week will be sufficient to reach this goal, and in a way that is fun and motivating as well.
The 45min Session
Taking the above health and fitness goals into consideration and what’s required to achieve them, it’s easy to see how The 45-minute Session has become a kind of standard in working out. It’s adequate for any kind of resistance or strength training, and can be adapted to high- and moderate-intensity training sessions as well. Most people choose to find a healthy balance – where they spend time on fitness training, but also exercise that promotes general wellness. Easy to implement into any lifestyle, accommodates any type of exercise… you will be able to achieve almost all of your goals by adhering to this basic time guide.