How Many Days Workout

How many days workout, how often you should work out depends on things like your activity level, age, and fitness goals, but it’s generally advised to get 150 minutes of moderate aerobic (cardio) exercise per week. Ideally, you should also do two days of strength training.

How Often Should You Work Out?

The best workout plan for you is one you can consistently follow.

Types of Physical Activity

If you’re new to exercise, start small by reducing your time sitting or going for a walk before or after meals.

Different types of physical activity include:

• Cardio, or aerobic or endurance exercise
• Flexibility, which increases agility and range of motion
• Strength training
• Balance training, which helps prevent falls

Finding pleasure in your workout helps you stay consistent and leads to results.

Strength Training

Strength training keeps your muscles strong. Aim for at least two days per week.

Examples of strength training include:

• Body-weight exercises, such as crunches, push-ups, sit-ups, and planks
• Using resistance bands
• Weight lifting
• Yoga

Try incorporating different types of strength training exercises that work all major muscle groups, including:

• Abdomen
• Arms
• Back
• Chest
• Hips
• Legs
• Shoulders

Cardiovascular Exercise

What you choose to do for cardio comes down to what you enjoy doing. There are many types of cardiovascular exercises.

High-intensity interval training (HIIT), or circuit workouts, are intense, quick workouts, followed by brief rest or lower-intensity periods. You do several rounds alternating between workouts and rest.

Any exercise can be used for these cardio workouts, as long as it is done with a high enough intensity. Some exercises include:

• Biking
• Doing yard work
• Jogging
• Playing sports
• Running
• Swimming or water aerobics
• Walking
• Body weight exercises like burpees and planks

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Your workout plan Goal for the better result

If you want to build strength and lose or maintain weight, combining cardio and strength training is ideal. Here’s how your workout frequency and intensity may vary depending on your goals.

General Health

It’s important to do 150 minutes of moderate aerobic exercise each week. You might split this into five 30-minute workouts per week. You could also opt for 75 minutes of vigorous exercise per week.

Examples of weekly workouts include:

• Briskly walk for 30 minutes, five days per week
• Jog or run for 25 minutes, three days per week
• Do 30 minutes of walking and running intervals, at least two days per week

Weight Loss

It’s important to create a calorie deficit to lose weight, which means you burn more calories than you consume.

You may need to increase the length of time or number of days you exercise to lose weight, such as 60 minutes daily, five times per week.

The number of calories you burn will depend on what type of exercise you do. For example, a 154-pound person may burn the following calories in 60 minutes:

• Brisk walking: 280 calories
• Dancing: 330 calories
• Swimming laps: 510 calories
• Jogging or running (at 5 miles per hour): 590 calories

Muscle Gain

To gain muscle, aim for two 30-minute workouts that target the entire body. Include compound movements, which are exercises that work multiple muscles at once, such as deadlifts, pull-ups, push-ups, and squats.

If you can, designate different days to work on your upper and lower body. Lower body exercises include hinge exercises like deadlifts, lunges, and squats, while upper body exercises include pushing and pulling motions, like chest presses, push-ups, pull-ups, and rows.

As you can, increase the weight you use and the total repetitions you perform.

Here’s what a week of workouts may look like if you want to gain muscle:

 Precautions 

Everyone’s exercise tolerance is different. An individual’s weight, existing medical conditions, age, and activity level can play a role in what exercises and intensity levels are appropriate for them.

Always exercise safely to prevent injury or illness. This includes starting at a pace that is manageable for you, and slowly working up to more intense workouts. Don’t forget to drink plenty of fluids during exercise.

It’s also important to stretch before and after each workout to prevent muscle soreness and injury. Stretching before a workout also prepares your heart to pump blood efficiently for the workout.

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