How much is too much? How much is not enough? When planning your workout regimen, answering these sorts of questions can be confusing. While the exact amount you should be exercising each week varies person-to-person and based on your fitness goals, there are guidelines that can help you make a plan.
The CDC recommends that the average adult exercises for a minimum of 150 minutes per week, which breaks down to 30 minutes a day, 5 days a week. The guidelines also recommend a healthy mix of cardio and strength exercises to reduce the risk of burnout and maximize muscle gain. The following tips can be helpful in deciding how much is right for you.
Get Moving
Aerobic exercises like running, swimming and cycling are great for your cardiovascular health and burn lots of calories, leading to weight loss. There are three main recommended approaches to aerobic, or cardio, exercises:
- Moderate-intensity aerobic activity, like walking, for 30 minutes, 5 days a week
- Vigorous-intensity aerobic activity, like running, for 25 minutes a day, 3 days a week
- Alternate moderate- and vigorous-intensity aerobic activity for 4 days a week
The alternating aerobic activity plan is often considered best for weight loss, while the other two are great for maintaining general health.
Get Lifting
Strength training, which includes weight lifting but also bodyweight exercises like lunges and pushups, is critical for building healthy muscle mass. It’s important to implement a variety of exercises into your routine that focus on both the upper and lower body, with periodic rest days.
The American Heart Association recommends 2 days of strength training per week for beginners, or those just looking to maintain general health. If you’re more advanced or are looking to build muscle, up that number to 4 or 5 days a week, with varying intensity and muscle group focus.
My Personal Goals
While guidelines can be helpful, how much and what types of exercise you incorporate into your routine depends greatly on your personal skill level and goals. Part of the reason so many people face burnout in their fitness journey is because it can be confusing to figure out just what’s right for you.
When you get started with Shred, we tailor your experience to your specific needs with questions about your workout preferences, skill level, and fitness goals. Take the guesswork out of exercise with our personalized training programs that will give you the best workouts of your life.
