How Often Should You Work Out?
Generally speaking, working out 30 minutes a day, five days per week, helps support good health. But how often you should work out depends on several factors, like your activity level, age, fitness goals, and other personal requirements. If you are new to working out, you may wonder, “How long do I need to exercise?” and “Is working out three days a week enough?”
On average, experts advise 150 minutes of moderate physical activity per week or 30 minutes daily, five days per week. You can also meet your fitness goals by doing 75 minutes of vigorous physical activity three days per week.
The ideal workout plan includes a mix of cardio and strength training spread throughout the week. The best weekly workout schedule for you is one you can do consistently.
Different types of physical activity include:
Balance - These exercises may prevent falls, reducing your fracture risk. Examples include: standing on one leg and tai chi.
Cardio - Also known as aerobic or endurance exercise, cardio increases your breathing and heart rate. Cardio helps strengthen your heart and lungs, which may lower your heart disease risk. Exercises include: Biking, jogging, running, swimming and walking.
Flexibility - Stretching your muscles helps increase your agility and range of motion. Yoga helps improve flexibility.
Strength Training - This helps strengthen your muscles. For example: You can lift heavy weights or dumbbells or use resistance bands.
You can do a mix of these exercises during the week.
Hydration & Exercise
What to drink during a workout. It is essential to stay hydrated during and after workouts. As much as 60% of your body is made up of water. And when you work out, you can lose quite a bit.
Sometimes the simplest solution is best, and that’s true when choosing a workout beverage.
If you’re an average person, then water during and after a workout is just fine. But if your workout is more intense and you spend more than three hours at a time doing it, then chocolate milk might be a good fit for you. Chocolate milk has got sodium and calcium, which we lose when we sweat. Its also got carbs to refuel and give energy, and the protein also helps repair any damage.
If milk or water isn’t your thing, sports drinks, coconut water, or other non-sugary beverages are fine. Don’t worry too much about electrolytes, food could provide for those lost in sweat.
