Updated: Oct 20
No definitive answer exists to how often you should train, as it depends on various factors such as your fitness goals, schedule, and available time.
However, most experts generally recommend working out 3-5 times per week for optimal results. Try to find a balance that works for you and stick to it as best you can. Remember, consistency is key!
How often you train depends on a few things: your goals, your schedule, and your willingness to push yourself.
Exercise Science - How often should I train?
If you're training for a specific event or goal, you'll need to structure your training around that. For example, if you're training for a marathon, you'll need to gradually increase your mileage and do some long runs. If you're trying to build muscle, you'll need to do more intense workouts with weights.
Your schedule is also a factor. If you can only train a few times a week, you'll need to make those workouts count. You might want to do some interval training or do a longer workout on the weekends.
Ultimately, it's up to you to push yourself and see results. If you're not seeing the results you want, it might be time to increase the intensity or frequency of your workouts.
Exercise Science - Getting Fit
Exercise is a great way to keep yourself healthy and fit. But what about exercising while you're trying to get fit? How often should I exercise? And how much do I need to work out?
Here's a quick guide to help you figure out how often you should exercise and how much you need to work out.
The first thing you want to know is how many calories you burn each day. To find out, take your weight (in pounds) and multiply it by 0.45. That number is your daily calorie burn. If you have a scale at home, weigh yourself before you go to bed. Then, subtract 500 calories from that number.
You'll know how many calories you burned if you wake up without gaining any weight.
Next, divide the total amount of calories you burned by 30 minutes. That's how long you should spend working out. So, if you burned 400 calories, you'd spend 20 minutes doing cardio.
If you're looking to lose weight, you should aim to burn 300 calories per session. If you're trying to gain muscle mass, you should aim to build up your muscles and burn around 600 calories per workout.
Exercise Science frequency
Now, let's talk about frequency. There are three types of workouts:
- Cardio - This type of workout burns fat and builds endurance. It includes things like running, biking, swimming, rowing, etc.
- Strength training - This type of workout helps build muscle and bone density. It includes things like lifting weights, pushups, pullups, squats, lunges, planks, etc.
- Flexibility - This type of workout focuses on stretching and flexibility. It includes things like yoga, pilates, tai chi, etc.
You can choose to do these workouts once a week, twice a week, or even three times a week. Just make sure you're consistent!
If you're new to training, the question of how often you should work out can be a bit daunting.
How Much is Too Much? How little is not Enough?
The good news is, there's no need to overthink it. In general, aim to train three to four times per week. This will give you enough frequency to see results, without putting your body at risk of overtraining.
Of course, as you become more experienced, you may want to increase your training frequency. But even then, be sure to listen to your body and don't overdo it. After all, the goal is to stay healthy and enjoy your training, not to end up injured or burned out.
Can you work out too much?
Exercise is good for us! But if you overdo it, you could end up injuring yourself. If you're not careful, you might even get injured while exercising. Overdoing it can cause injuries such as muscle tears, sprains, strains, and bruises. These injuries can take weeks to heal and may require surgery. So, how do you know if you've gone too far? Here's what you should look out for:
If you feel pain while doing any type of physical activity, stop immediately. You don't want to risk getting hurt.
Swelling means that something is broken inside your body. If you notice swelling after working out, seek medical attention right away.
Bruising happens when blood vessels break under pressure. When you bruise, you'll have a red mark on your skin. Bruises can happen when you fall or hit your head, but they can also occur when you work out.
- Muscle Cramps
Muscle cramps are painful spasms that affect muscles. They often happen when you're working out hard. To prevent them, make sure you drink enough water before, during, and after your workout.
Tiredness is a sign that you need to slow down. If you're feeling tired after working out, you probably haven't been drinking enough water. Try drinking at least eight glasses of water each day.
Fever is a sign that your immune system is fighting off an infection. If you experience a fever after working out, rest until you recover.
Feeling Depressed After Exercise
Exercise is supposed to make us all feel better right? Regular Exercise reduces stress, has been shown to improve your mood, helps you sleep better, reduces your physical health risks. However, some people feel depressed after exercise, it makes them feel worse.
This could be because:
You're doing the wrong kind of Exercises
You haven't been Exercising for long enough.
You are Exercising in the wrong places
You are not in the right mindset
You're Exercising Too hard
Exercise Food and Mind
Feeling Depressed after Exercise