How Much Do You Need To Exercise To Stay Fit?

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Cross Training For Runners
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David Dack

With the rise of remote working, it is getting increasingly harder to stay fit and healthy. Sitting in one place all day long without moving can have an immensely negative impact on your body. That is why it is important to get a certain level of physical activity and exercise to make sure your muscles and joints maintain their range of motion. The problem now is that many people are confused about how to go about it the right way. With all the different kinds of workout regimens available online, the dilemma is inevitable.

Is it beneficial to use HIIT for fat loss or maintain a calorie-deficit diet? What kind of workouts are good for someone with long work hours? Questions like these can make you wonder about the correct way to shed those extra pounds. However, in most cases, it is not about the intensity of the workout but the frequency that will show the best results.

This article will shed some light on your burning questions about the right workout frequency and help you choose the proper routine to fix your stressed-out body. However, you must not forget that fitness means different things to different people. Learn how often you should engage in different types of workouts for various fitness goals.

Working Out For General Fitness

Everyone wants a fit body, but you don’t necessarily need to do intense workouts every day to achieve it. Instead, you can make your body more flexible and energetic with general workout sessions. General fitness is achievable by performing basic exercises that require only your body weight, such as push-ups, crunches, skipping rope, lunges, and planks. Doing a mix of these basic exercises for 30-40 minutes a day, 4-5 days a week, will help you build optimal strength and maintain a good body.

Working Out For Weight Loss (Cardio)

A sedentary lifestyle with no bodily movement can cause weight gain. But you can quickly shed those love handles and body fat by doing regular cardio exercises such as jogging, walking, cycling, jump ropes, burpees, and HIIT. Engage in cardio for an hour a day, thrice a week. However, you should also focus on maintaining a proper diet for good results. Therefore, follow a calorie-deficit diet plan and exercise regularly to not only lose weight but also maintain the weight loss. And don’t forget to drink plenty of water because these exercises will make you lose a lot of water and increase your chances of dehydration.

Working Out For Muscle Building

Getting a ripped body is a fitness goal for many gym-freaks. Burning the fat from your body to build your muscles requires consistency more than anything. So if you are someone who wants to hit those heavy weights and improve your strength for explosive energy, you should go to the gym 3-6 times a week and exercise for about 45 minutes each day. Along with consistency, you will also need to show discipline while following a high-protein diet. Additionally, you should not ignore the importance of proper sleep. Getting 8 hours of sleep every night will help your muscles recover and grow sufficiently to increase your strength. On your rest days, practice yoga to maintain good posture and flexibility.

Why Should You Avoid Over-Exercising?

Working out for half an hour daily can benefit your health in various ways. You will be able to maintain an ideal BMI, lower your chances of developing a chronic illness, and live a healthy life. However, working out excessively to lose tons of weight quickly or rush through your fitness goals can have the opposite effect. Here are a few side effects of over-exercising you must watch out for:

  • Poor Sleep Cycle: Moderate exercise helps your body unwind and encourages sound sleep. However, exercising excessively can amp up your energy and make it difficult to fall asleep, leading you to toss and turn in bed at night. As a result, your muscles will be tense, and you will feel sluggish the next day.
  • Feeling Tired after running: Overtraining can result in decreased performance and constant fatigue. Moreover, your body releases stress hormones when you exercise too hard. You may feel exhausted despite having slept for 7-8 hours and eating a nutritious breakfast. You must be aware of your limitations and allow your body some time to recover.
  • Risk Of Injuries: Do not push yourself to the limit if you engage in intense workouts frequently. Being too hard on yourself can make injuries more likely to occur. Additionally, exercise-related problems, including back discomfort, joint pain, and muscle pain, may keep you off your game for weeks.
  • Low Mood: Dopamine, the “feel-good” hormone, is released when you exercise. However, overtraining has the exact opposite effect. It raises the body’s cortisol levels, which can increase the risk of extreme mood swings, chronic stress, and clinical depression.

Maintaining a healthy lifestyle is the key to staying fit. But doing anything in excess, including exercising, can be counterintuitive. Just ensure that you work out according to your body’s capability and follow a healthy diet to achieve a fit body. And figure out which type of exercise is the best for your body according to your fitness goals.

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