Well, friends! Exercise is not just to lose weight. It is a way of life. Exercise teaches many virtues like self-control, punctuality and hard work. You do not have to be a fitness freak. You just have to follow a well known saying, “You don’t have to be great to start, but you have to start to be great.” So do not wait for the right time to come. Make up your mind to start exercising, as soon as you can. Wait! Before starting any exercise or physical training, it is essential that you are aware of the basic rules. Doing it the wrong way will do no good to your health. On the contrary, it may harm your body. In this article, we are going to discuss “How often should you exercise?” and other relevant facts about physical fitness. Let’s get started.
Which Facts To Keep In Mind?
The type and the frequency of the exercise mainly depend on the lifestyle of an individual. Moreover, goals for exercise are other ruling factors too, like whether you want to lose weight or want to train particular muscles for toning your body parts. Other factors that matter are your physical fitness when you are going to start the exercise. Being a beginner or an intermediate in work out also matter, in deciding the frequency you require for exercising.
How To Start As A Beginner?
As a beginner, your body won’t be ready to take up too much of physical pressure all of a sudden. So you have to increase the time and toughness of the workout session, gradually.
Experts recommend that you should initiate physical training spending 20 minutes three days a week. How you want to spend these 20 minutes depends on your convenience. Either you can allot 10 minutes to two different type of exercise or you can do four kinds of exercises for 5 minutes each. You can also stretch a single exercise for the whole duration of 20 minutes. You just have to remember that these 20 minutes are a minimum requirement, as you will have to increase the time when you advance gradually.
What Should Be The Frequency Of Exercise?
Once you get adjusted to your routine, you should add the days of work out per week. This means extending the days to four or five times a week and not all the seven days yet.
How To Increase The Duration?
Once you started with 20 minutes a day, you will become comfortable with this in few weeks. Then increase the duration to 25 minutes after three to four weeks. Again, when you get comfortable with this routine, you can start with 30 minutes a day. The basic rule is to increase five minutes of your session every time when your body adapts to a particular routine.
What Should Be The Intensity Of Exercise?
Intensity is a factor related to hard work. For this, you have to take your present fitness level into consideration, as the intensity required will be different from person to person. For example, if you started with walking, you can start jogging after few weeks, for 1 or 2 days a week. This will increase the stamina of your body.
Should You Start Working Out Vigorously?
Be very careful that when you are doing some workout for physical fitness, you should not overload yourself. Stressing out your body will render no good results. Instead, it will end you up in a lethargic state for the whole day. It will also adversely affect your mental health. Remember, each body part has a maximum limit to bear stress. So over doing it may harm your muscles. Gradually increase the vigorousness of your physical training in a way that it is a little more than your current comfort level.
What Are The Other Factors To Keep In Mind?
It is always important to take a day off from the exercise routine that you are doing. The body deserves the proper amount of rest to heal the wear and tear it goes through. Moreover, it is also advisable for the well-being of your mental health. This rule applies even when you have reached an advanced stage of the workout.
Do not ever underestimate the importance of stretching. Most of the people forget to stretch and end up in unwanted situations. You should stretch minimum for 3 times a week to a maximum of 7 times a week. For 15 to 30 seconds, stretch a group of muscles together.
Do not start a work out when you are cold. The Warm up is a must do before you start exercise on any day. The reason behind warming up is that it helps to thin down the synovial fluid, which a lubricant for joints. Hence, you can gain more flexibility and minimize the risk of any injury.
No need to starve. Many people are driven by a misconception that eating less is important for being fit. Of course, over eating is a big no. But eating less will lower the rate of metabolism in your body. As a result, your exercise will have no proper effects as you may have desired.
3 Best Exercise For Weight Loss
Walking is the most ideal form of exercise for any person who wants to lose weight. There are least chances to injure any muscle while walking. Moreover, you do not need to spend money on a gym. All you need is a pair of good walking shoes.
Cycling helps in loss of overall body weight and tones your legs too. The muscle strength of the legs is also enhanced. Moreover, cycling in the open will let some fresh air pass through your respiratory system and will make you feel fresh throughout the day.
- Cross Fit
Cross fit is recommended to people who are already undergoing some exercise routine regularly. It will never make you lose interest from working out as it is a combination of various activities like endurance exercises, weight lifting, strength, plyometrics and speed training.
By now, you may be sure about – How Often Should You Work? So get ready with your workout shoes and start a workout tomorrow morning. In case of any query, you can ask in the comment box below. We will be happy to help.