Health + Wellness

How often should you exercise to burn your calories effectively?

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Three tips to adjusting exercise frequency

When it comes to planning your workout routines, it is not necessary to work out seven days in a week. The level of commitment to exercise depends on your goals, body, and type of exercises that you perform. It also varies from individual to individual.

Working out too much could result in you burning lesser calories when you are inactive. You’d tend to be more tired when doing other activities. Exercising up to 6 times per week should be your maximum total exercise frequency, taking at least 1 rest day for your body. Working out 7 times a week might not help you achieve your goals, it might even be counterproductive.

Here are some tips on how you could set your exercise frequency based on the types of workout sessions.

Cardio Exercise

It is advisable to do cardio exercise  between 3 to 5 times a week. Work out between 20 to 60 minutes per session that consists of various exercises such as brisk walking, bicycle riding, swimming and low-impact aerobics.

These exercises do not exert too much strain on your muscles. They are also effective for weight loss and burns your calories. Cardio exercises improve your sleep quality and helps to reduce your stress levels as well.

Weight Training

If you are keen on building more muscles, you might want to focus on lifting weights for three times a week and schedule 45- 60 minutes for each session.  Weight training can also aid in weight loss by increasing your metabolic rate and training your lean muscles. It also helps strengthen your joints and bones, preventing loss of bone density as you age.

Do remember to stretch and warm your body up before any exercises to avoid injuries. Bear in mind that weight training should not be done every day. This avoids situations where your muscles become too strained, causing the muscle fibers to tear. It takes 24-28 hours for your muscles to heal completely.

Rest Day

Don’t be too hard on yourself. After several workout sessions, you deserve to rest for the week. Always take some time off to let your body and brain relax and recharge.

Pushing yourself too hard is not beneficial for your body. It also makes you feel stressed and overwhelmed. By giving your body sufficient rest, it helps to give you a boost of energy once you start your workout sessions all over.

If you are determined to see results, start a workout schedule and make sure to stick with it. Once your body is ready to go for higher workout intensity, implement more challenges and keep track of your progress.

Always listen to your body to prevent soreness and injuries. Stay motivated in the attempt of achieving your personal fitness goals .

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