How Long Should You Work Out Each Day?
This is one of the most common questions that fitness personal trainers hear from their clients. The answer to this question depends on your goals and current health status.
While following minimum guidelines for physical activity can help to maintain health and avoid the negative impacts of a sedentary lifestyle, it takes more effort to lose weight and get fit. In addition, the individual's current level of fitness will also determine how much they should exercise each day.
The best method to determine how long you should work out shouldn't be based on fitness trends, like HIIT training. Of course, you can (and should) still include short workouts on rotation in your schedule. But you will also have to do some cardiovascular workouts that are a little bit longer if you want to lose weight and stay healthy.
Weight Loss
According to the American College of Sports Medicine (ACSM), you should exercise for 150–250 minutes per week to lose weight. The organization also suggests that more exercise provides better results.
Build Strength
A 2016 review and meta-analysis published in Sports Medicine suggests that strength training at least two days a week can effectively build and strengthen your muscles. Some experts recommend three days or more.
Switching up your workout routines and workout lengths can help stave off boredom and help you stay motivated. But be sure to carve out time for rest and recovery days to avoid injury or burnout.
Muscle mass decreases with age, which stresses the importance of regular strength training. Strength workouts build stronger muscles and bones to support the joints, prevent fractures and can even be beneficial for managing arthritis.
Stay Healthy
For adults 18 and older it is advisable to get at least 150 minutes of heart-pumping moderate-intensity aerobic activity or 75 minutes of higher-intensity cardiovascular activity (or some combination of both) each week.
On the other hand, for kids aged 3–5, the AHA states that this group should be very active throughout the day. Children aged 6-17 are advised to get at least 60 minutes of moderate to vigorous intensity cardiovascular exercise per day, with vigorous intensity at least three days per week. Strength training activities for this age group should be at least three days a week, gradually increasing with frequency and intensity over time.
For more information, talk to one of our Fitness Experts and get customized advice by submitting a request in our Mavyn website.