How much exercise should you do per day, can you do too much and how long should your workouts be?
WITH Insta models flaunting their washboard abs and peachy derrieres they represent the ultimate fitness goals.
But making sure you stay healthy when exercising is important, and you need to be aware of exhaustion and getting enough nutrients and calories for your workouts.
How much exercise should you do per day?
There are guidelines issued by the NHS and the Government regarding how much exercise people should do each day.
People should be active daily, and avoid sitting for long periods of time.
Covering each age group, from young to old, they recommend an adult – those aged 19 to 64 – should aim for 150 minutes of “moderate intensity activity” a week.
This works out to 21 minutes a day, or 30 minutes five days a week.
As well as this, people should also aim to do a physical activity twice a week to keep the muscles in good condition.
The says aerobic and strength exercises should be done bi-weekly.
They recommend cycling, a brisk walk, tennis or running.
And for strengthening they advise completing workouts twice a week which focus on the main muscle groups, including the legs, back, chest, arms, abdomen and hips.
The NHS says: “A good rule is that 1 minute of vigorous activity provides the same health benefits as 2 minutes of moderate activity.
“All adults should also break up long periods of sitting with light activity.”
They list some example of moderate aerobic activity as:
- brisk walking
- water aerobics
- riding a bike on level ground or with few hills
- doubles tennis
- pushing a lawn mower
- hiking
- skateboarding
- rollerblading
- volleyball
- basketball
Can you do too much?
If you’re trying to lose weight, there can be a risk that you take it too far and lose too much.
If you’re planning on drastic changes, consult your doctor, dietician or a personal trainer.
You could injure yourself or stop making gains as your body gets used to the pace.
They say you have to suffer to be beautiful, but be careful about damaging your body with too much exercise.
Make sure you get enough rest and have time to repair your muscles.
Get enough sleep and remember to stay hydrated and eat enough calories for your workout.
Sometimes people can become addicted to exercise, thought to be from the release of endorphins and dopamine.
Benefits of daily exercise according to the NHS
- Reduces risk of a range of diseases, e.g. coronary heart disease, stroke, type 2 diabetes
- Helps maintain a healthy weight
- Helps maintain ability to perform everyday tasks with ease
- Improves self-esteem
- Reduces symptoms of depression and anxiety
How long should your workout be?
The Government recommends doing intense workouts in bursts of 10 minutes.
HIIT (high-intensity interval training) sessions are good examples of this style of workout.
The Government also advises that comparable benefits can be achieved by doing “75 minutes of vigorous intensity activity spread across the week or combinations of moderate and vigorous intensity activity”.
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But each workout is different, and if you’re doing a class the time will be set, and most people have a routine at the gym with a certain number of sets.
There’s no rule as to how long or short a workout should be, just make sure to stay hydrated and don’t tire yourself out.
Try setting yourself some targets and remember you don’t need to push yourself too hard – always stop if you’re in pain.
Here are a range of different sports you can try if you want to lose weight.