Regular exercise is essential for staying healthy, but how often you need to work out to see results can be a bit of a gray area. The truth is that the amount of exercise you need depends on your fitness goals, but there are some general guidelines that can help you figure out how often you should be exercising.
The American Heart Association recommends that adults get at least 150 minutes of moderate-intensity cardio exercise per week, spread out over three to five days. Alternatively, they suggest 75 minutes of vigorous-intensity cardio exercise per week, again spread out over three to five days.
Strength training should also be incorporated into your exercise routine, with a goal of working all major muscle groups at least two days a week. To see results, you should aim to progressively increase the weight you lift or the number of repetitions you do over time.
However, according to personal trainer and wellness coach, Andrew Leonard, “It’s important to remember that everyone is different and there is no one-size-fits-all answer to how often you need to exercise to see results. It really depends on your individual fitness goals and lifestyle.”
If you are looking to improve your overall cardiovascular health, then following the American Heart Association’s guidelines is a great starting point. However, if your goal is to lose weight or build muscle, then you may need to exercise more frequently and for longer periods of time.
If you want to lose weight, aim for at least 300 minutes of moderate-intensity exercise per week, or 150 minutes of vigorous-intensity exercise. You should also incorporate strength training into your routine to build lean muscle mass, which will help to increase your metabolism.
If you want to build muscle, aim for at least three to four strength training sessions per week, with a focus on compound exercises like deadlifts, squats, bench presses, and pull-ups. You should also make sure you are consuming enough protein to support muscle growth and repair.
Ultimately, the key to seeing results from exercise is consistency. You may not see immediate results, but if you stick to your exercise routine over time, you will see improvements in your strength, endurance, and overall fitness level. Just remember to listen to your body and adjust your exercise routine as needed to avoid injury or burnout.
In conclusion, there is no set answer to how often you should exercise to see results. It depends on your individual fitness goals and lifestyle. However, following the American Heart Association’s guidelines of 150 minutes of moderate or 75 minutes of vigorous exercise per week, combined with strength training, is a great starting point for overall cardiovascular health. For weight loss or muscle building, you may need to increase your exercise frequency and duration. However, always listen to your body and adjust your routine as needed to avoid injury or burnout.