You’ve planned your workout routine and set your goals. It’s time to actually hit the gym. But you may be wondering how often you should train and when? It’s a question asked by both newbies and seasoned gym goers alike. Determining how often you should exercise is not a one-size-fits-all situation.
You already know the importance and benefits of regular gym sessions, but it’s time to define your weekly training schedule and decide how often you should exercise per week.
Importance of fitness goals:
Before determining your ideal exercise frequency, it is important to set clear fitness goals. Are you looking to build muscle, feel healthier, or improve overall strength? Your goals will guide the frequency and intensity of your training. Remember, setting realistic and achievable goals is key.
Benefits of regular gym training:
Regular gym workouts offer a wealth of benefits that extend far beyond physical appearance. They improve cardiovascular health, boost metabolism, enhance mental well-being and increase overall strength. According to the CDC, physical activity can also improve brain health, help manage weight, and reduce the risk of disease. So, by going to the gym regularly, you not only improve your physical health but also your overall well-being.
Cardiovascular training
Cardio exercises are essential for maintaining a healthy heart as well as improving brain, joint and muscle health. Cardio exercises are also great for a weight loss journey. It is recommended that you aim for 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week.
Cardio Exercises
So, whether you’re a beginner or a fitness enthusiast, incorporating cardio into your routine offers a wealth of benefits. Some cardio exercises to include in your routine are:
- Running or Jogging: Lace up your shoes and hit the road or treadmill for this classic cardio workout.
- Cycling: Hop on a bike, indoors or outdoors, and enjoy the benefits of low-intensity cardio that strengthens the legs and improves cardiovascular fitness.
- Swimming: Dive into the pool for a full-body workout that’s gentle on the joints and offers great benefits.
- Jumping rope: A simple but highly effective workout that can be done anywhere, involves many muscle groups. and raises the heart rate.
- Dance: Dance-based cardio workouts like Zumba combine fun and fitness into one energetic session.
- High Intensity Interval Training (HIIT): HIIT involves alternating short bursts of intense exercise with periods of rest or lower-intensity activity.
- Stairs: Take the stairs instead of the elevator to engage your lower body muscles and get a quick cardio boost.
Strength Training:
Strength and resistance training is a game changer in the fitness world. Like cardio, strength training has many benefits beyond building muscle mass. It can also improve balance and flexibility, increase endurance, encourage weight loss, reduce the risk of injury and more. It is believed that 30 minutes to an hour of strength and resistance training is enough to reap the benefits.
Strengthening exercises
The beauty of strength training is that there is an exercise to work almost every muscle in the body. Some exercises to include in your routine are:
- Occupations: This powerful exercise targets the muscles of the lower body, including the quadriceps, hamstrings and glutes. Start with feet hip-width apart, lower your hips back and into a seated position, and push through your legs to return to a standing position. You can squat with body weight or add extra resistance using dumbbells, a barbell, or a squat rack.
- Bench press: The bench press is a classic upper body exercise that targets the chest, shoulders and triceps. Lie on a flat bench, hold the barbell with your hands slightly wider than shoulder-width apart, lower it to your chest, then push it up to the starting position.
- Lunges: Ruffles help target the quadriceps, hamstrings and glutes while also engaging the core to improve stability. Stand with both feet together, step one foot forward, lower your body by bending your knee until it’s at a 90-degree angle, then push up to the starting position. Repeat with the opposite leg.
- Bicep curls: These exercises isolate and target the biceps. Stand with a dumbbell in each hand, palms facing forward and elbows close to your sides. Curl the weights up as you contract your biceps, then lower them back down.
- Buttock bridges: This is another great lower body exercise that targets the glutes and helps improve hip stability and strength. Lie on your back with your knees bent, feet together and flat on the ground, and arms at your sides. Push through your heels to lift your hips off the ground until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top, then lower your hips down.
Flexibility and stretch
Flexibility and stretching exercises are often overlooked, but are vital to maintaining proper joint mobility and preventing injury. Prioritize stretching and warm-up exercises to prepare your muscles for training and relaxation exercises to promote recovery and flexibility. Dynamic stretching before training and static stretching afterwards can be beneficial.
Yoga, pilates or special stretching classes can also help improve flexibility and promote relaxation. You can do these as part of your workout routine or on a separate day dedicated to them.
Setting up your gym schedule
The best way to determine your training frequency and how often you should go to the gym is to assess your time constraints. Think about your daily schedule and determine how many days a week you can realistically dedicate to the gym. Also, determine how much time you can devote to exercising on these dedicated days. It’s better to have a consistent routine than sporadic workouts.
You can also use the information above about recommended times for different types of workouts to determine how often you should train based on your goals.
Remember, there is no one-size-fits-all answer when it comes to training frequency. It varies according to individual circumstances and preferences. Listen to your body and adjust your gym schedule accordingly.
Maintaining accountability and motivation
Starting or continuing a fitness journey can be exciting. However, over time you may find that you lack motivation or you may face challenges that test your commitment to going to the gym. That’s where accountability and motivation come into play. Let’s look at some ways to help you stay on track
- Set goals and track progress: Set short-term goals and track your progress. Start by setting clear and specific fitness goals. Whether you’re building muscle, losing weight, or improving overall health, having a well-defined goal helps you stay on track. Remember to celebrate small and big milestones and use them as motivation to keep going.
- Mix it up: Avoid hitting a dead end by varying your workouts to target different muscle groups. Alternate cardio, strength and flexibility workouts.
- Join Group Fitness: Club fitness classes it can provide structure and motivation. Taking classes that align with your goals and preferences and participating in group workouts can help you stay motivated and on track. Not to mention, you’ll be able to find a supportive community of other people with similar interests and goals.
- The gym as a place of rehabilitation: Don’t limit your concept of fitness to workouts. You can also embrace it as a place for recovery and relaxation. By incorporating restorative practices into your gym routine, you’ll improve your overall well-being and create a positive relationship with the gym. Incorporate activities like stretching, foam rolling and using the sauna.
- Listen to your body: Pay attention to your body. If you feel tired or experience muscle soreness, consider lighter workouts or rest days. Rest and recovery are important to avoid injury and optimize fitness performance.
Find a program that’s best for you
Finding your ideal training frequency is a personal journey. When you have set your schedule, Chuze Fitness is here to support you every step of the way.
We understand the importance of exercise and each individual’s unique fitness goals and journey. You can find a community at Chuze to encourage you as you begin your journey with fitness classes, various amenities and locations across the country.
Find one location near you today to join the Chuze family!
Sources:
CDC. Benefits of Physical Activity. https://www.cdc.gov/physicalactivity/basics/pa-health/
Cleveland Clinic. The (many) benefits of a cardio workout. https://health.clevelandclinic.org/the-many-benefits-of-a-cardio-workout/
American Health Association. American Heart Association recommendations for physical activity in adults and children. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
Best health channel. Resistance training – health benefits. https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits
Harvard School of Public Health TH Chan. Evidence for the benefits of strength training is mounting.
Review by:
Ani is the VP of Fitness at Chuze Fitness and oversees the group fitness and group training departments. He has had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives with her husband and son in San Diego, California and loves hot yoga, snowboarding and all things wellness.
