So how often should you workout?

November 26, 2015

If you go by what is recommended for overall health and fitness by the World Health Organisation (WHO), for adults between 18-64yrs old; then you should be doing 150 mins of moderate aerobic activity per week (or 75 mins of vigorous aerobic activity) with muscle-strengthening activities involving major muscle groups twice a week.  So ask yourself.  Are you doing the minimum required to keep yourself healthy?

 

 

 

BUT you also have to take into account your goals, experience and time you have to work out. If you are a beginner and are not used to regular exercise try to start with 3 days a week with a day in-between to recover and rest which will help you muscles get used to the new exercises. Once you are comfortable with working out then you can build on this so try doing your muscular strength workouts on alternate days and in-between try to do some cardio work. An example of this would be walking, jogging, swimming, cycling or playing a racket sport with a friend. Working out at this level will be ideal for general fitness.  At this point you will be in line with the WHO recommendations.

 

 

 

Obviously if you have more advanced goals in mind, such as training for a specific race or sport or you want to build some muscle size then you would have to adapt your training. To build strength and muscle you would be mainly working in a gym with minimum cardio. For training for a marathon you would be doing cardio most of the time with minimum weight sessions.  Regardless of your goals remember your body needs rest to adjust to new challenges and a healthy balanced diet to give you the nutrients required for energy, growth and repair of your body.

 

If you need any guidance or advice on you training please message me via the contact page.

 

Remember:  *Insufficient physical activity is 1 of the 10 leading risk factors for global mortality and is on the rise in many countries, adding to the burden of NCDs and affecting general health worldwide. People who are insufficiently active have a 20% to 30% increased risk of death compared to people who are sufficiently active.

 

* Quote from the World Health Organisation website

 

This web site is for informational purposes only. Consult a physician before performing this or any exercise program. It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or content on this web site. Any exercise program may result in injury. By voluntarily undertaking any exercise displayed on this web site, you assume the risk of any resulting injury.

 

Please reload

Featured Posts

My Fitness Journey: Becoming a Fit Pro Later in Life

November 13, 2016

1/9
Please reload

Recent Posts

July 1, 2016

Please reload

Search By Tags
Follow Us
  • Facebook Classic
  • Twitter Classic
  • Google Classic

PERSONAL TRAINING - GROUP FITNESS - CLASSES - WEIGHT LOSS - CORE STRENGTH - POSTURE CORRECTION - CARDIO FITNESS

  • w-facebook
  • Twitter Clean
  • Instagram Social Icon
  • Pinterest Social Icon