I am 33 years old and have been following an exercise regimen for the past 3 years now. However, of late I read that excessive exercise could be injurious to the body. My question is: How often should I exercise?
The American College of Sports Medicine recommends at least 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous-intensity exercise per week to maintain good health. This can be achieved by exercising five days per week for 30 minutes each day.
However, the amount of exercise you need can vary depending on your fitness goals. The number of days you should workout in a week depends on various factors like your fitness goal, fitness level, and workout intensity. Here are some general guidelines:
For general fitness and health benefits: Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity spread throughout the week. Additionally, incorporating strength training exercises at least two days a week for all major muscle groups is recommended.
For weight loss: Aim for 300 minutes of moderate-intensity aerobic activity or 150 minutes of vigorous-intensity aerobic activity spread throughout the week. Incorporating strength training exercises at least two days a week for all major muscle groups is also recommended.
For muscle gain: Aim for strength training exercises at least three to four times a week, with a focus on high-intensity resistance training and sufficient rest periods between workouts to allow for muscle recovery and growth.
Remember that starting slowly and gradually increasing intensity and volume is key to ensuring long-term success. Additionally, taking rest days to allow for recovery and avoiding working the same muscle groups multiple times in a row can also help prevent injury and maximize results.