For some, a 30-minute workout is perfect. Others need a longer gym session to achieve their fitness goals. So how do you know how much exercise you really need?
Samantha Clayton, vice president of Herbalife Nutrition’s Global Fitness and Sports Performance department, releases a guide to creating a personalized exercise plan.
“I am a firm believer that there is no generic recommendation when it comes to fitness. We are all people with our own preferences, especially when it comes to getting in shape. We all have a unique body type (unless you have an identical twin), and so we have different needs and goals, “said the expert.
How much exercise each person needs depends on their overall goal. What may be a good weekly plan for you may not be for someone else. “Let me help you find a nutrition and exercise plan that fits your schedule and your current level of fitness,” she said.
How much exercise do we need?
There are various sources that recommend 150 minutes of weekly exercise (approximately 30 minutes five times a week) for weight control and general wellness. This is classified as moderate to vigorous physical activity.
However, if your goal is to run a marathon, for example, you would need to train much longer than 30 minutes a day. Whether your goal is to lose weight or improve your overall fitness level, 30 minutes may be enough.
Spend more time customizing your workout
It is important that we all strive to achieve the minimum recommended amount of activity. If you think regarding it, 30 minutes is a relatively short time commitment and an achievable goal.
And while a 30-minute workout is adequate to reap the health benefits associated with physical activity, might try a longer routine.
This is the reason:
About 50-60 minutes a day will allow you to focus a little more on yourself. This additional time may include a warm-up or a cool-down.
You don’t need to speed up your training. Take a break, stay hydrated and include the necessary sports supplements in your plan.
Keep an exercise diary
You’ll have more time to pack a nutritious post-exercise snack.
Your weekly training plan shouldn’t be stressful. It’s counterproductive to have to rush right following your exercise routine. “I think it somehow ruins the good mood that physical activity can produce,” the expert explained.
know your limits
When it comes to exercise, abusing a good thing can ruin it. Overdoing your training can be just as damaging as doing nothing. Here are several of the reasons that exercising too much can affect you:
- Excessive Exercise Can Halt Your Weight Management Goals
Take your routine to the extreme can slow down your metabolism, because your body tries to conserve its energy, causing you to burn fewer calories. Additionally, increasing the intensity level without sufficient rest can stimulate the release of cortisol, a stress hormone linked to weight gain.
- Your muscles need to recover
Exercise causes small tears in the muscle fibers, and as they heal, the muscles grow. Without a necessary recovery period and proper nutrition, the muscles will not regenerate properly. Soyou should give yourself time to rest, stretch and recharge, and thus make your muscles recover faster.
- Excessive exercise can affect your overall health
Extreme cases of over-exercising can result in exhaustion, dehydration, severe injury, and even rhabdomyolysis, a condition that occurs when muscle tissue breaks down, causing muscle fibers to enter the bloodstream, potentially damaging the liver.
How much exercise is too much?
Limiting your intense training regimen to three or four days a week, allowing one or two days off, is a great idea.. You need to be aware and combine intense exercise regimen with proper nutrition. Learn how proteins, carbohydrates and fats influence your sports performance.
Only you know your body well, “so my advice is to always pay attention to how you feel. Try hard enough, but not to the point of exhaustion,” Clayton said.
Constance every week
Exercise offers the best results when you are consistent with your routine. “I think it should just be part of an overall wellness strategy to make your life better. I encourage you to stay active, keep a diary to record your minutes, and get at least the minimum amount of healthy activity each week. If you are a fan of exercise, make sure you take some time to recover, ”she concluded.
