You're trying to set realistic workout goals but don't know how long you should exercise a day? It's something we all ask when starting new year workout routines. Let us help you decide the best length of time for your workouts!
1. Decoding the Fitness Mystery: Time Matters!
When it comes to working out, time does matter. But it's not a one-size-fits-all kind of deal. It really depends on what you're aiming for!
- Looking to Lose Weight? The experts at the American College of Sports Medicine say we should aim for between 150 to 250 minutes of exercise a week. That's about 40 minutes a day. Not too bad right? But variety is the spice of life, so change it up to avoid getting stuck in a rut.
- Focused on Building Muscle? You can lose muscle easier as you age, but fear not! Incorporate strength training at least three to four times a week to maintain your muscle health.
- Stay Heart-Healthy! The American Heart Association has given a little homework to keep your heart in good shape. For adults: 150 minutes of medium-paced workouts or 75 minutes of the more sweat-breaking ones weekly. Kids? They need about 60 minutes of energetic exercise daily. Let them run wild!
2. Fun Activities to Keep the Heart Happy
To fill the time you needs to exercise, here are some exercises that are great for your heart and can be pretty fun:
- Moderate Moves:
- Dancing to your favorite tunes
- A brisk morning walk
- Biking at a comfortable pace
- Gardening
- Power-Packed Activities:
- Aerobics to the beat
- Speedy cycling
- Hiking uphill
- Swimming
- Strength training
- Rock climbing
3. Planning Your Workout Week
Alright, let's map it out:
- Short and Zesty (20-30 mins): These are for the High-Intensity Interval Training (HIIT) days. Imagine it like a sprint: quick, intense, and oh-so-effective.
- Slow Sessions (30-45 mins): Here, we go easy, allowing our muscles to breathe and our minds to relax. Think leisurely walks, or some slow yoga.
- The Long Hauls (45-90 mins): These are the heart of your exercise week. They're longer and moderate, perfect for endurance building.
4. Keeping Things Fresh
Mix up the order of intensity throughout your week. Have a couple intense days, followed by relaxed days, and fill the rest with moderate ones. Oh, and remember to give yourself a day to just... relax.
Final Thoughts
Working out might seem overwhelming but you can always start small. Even two days a week can make a difference. And if ever in doubt, there's always an app or two to guide you. Most importantly, always listen to your body and do what feels right for YOU.
For food that fuels your workouts and keeps your heart healthy, check out our meal plans. They're packet with nutrients and can be customized to your health goals.
Happy exercising! 💪🤸♂️