A dedication to improving your fitness reaps benefits for every area of your life. Aerobic activities like jogging and swimming strengthen your cardiovascular system and lower stress, while strength training builds muscle and increases your stamina. Knowing how long and how often to exercise is essential, as letting too many days lapse between workouts or being active too often can lead to reduced benefits and injury. Recognize some proven workout time lines to ensure your well-being.
Workout Differences
Balanced fitness regimens include two types of workouts with different time lines and benefits. Aerobic workouts feature continuous movement and force your heart and lungs to work at a faster pace. Walking, skating, basketball and bicycling are all aerobic methods. You'll burn large amounts of calories in an aerobic workout, which is why doctors often recommend the exercise as vital for weight loss. Your risk also declines for serious conditions like heart disease, depression and stroke when you perform aerobic activity.
Strength training is primarily embraced as a method for muscle building, although the activity also builds stronger bones and helps prevent fatigue. People that perform strength-training activities like weightlifting, stretching resistance bands or even pushups and squats reduce fat and are also less likely to suffer from diabetes and osteoporosis.
Effective Aerobic Routines
Consistency is essential for people that wish to benefit from aerobic activity. The American Heart Association recommends swimming, walking or performing other aerobic routines for at least 30 minutes on most days of the week, although your doctor may recommend more time based on your age and condition. Breaking your workouts into smaller segments throughout your day is also effective, although you'll need to move continuously for at least 20 minutes. Aerobic workouts are most beneficial when performed at a moderate level of intensity. Plan your aerobic routines to feature different activities, since repeating the same exercise during each workout --- such as jogging --- often leads to excessive wear on your joints.
Strength-Training Workouts
While your body benefits from performing your favorite aerobic activities on most days, testing your muscles too frequently often results in serious injury. A healthy strength regimen allows no more than three workouts weekly. Workouts should never be performed on consecutive days since your muscles will typically still be sore. Aim to exercise for 20 minutes to an hour, although extending your workout past 40 minutes often results in ineffective lifting due to fatigue. Rewarding your muscles with a two-day healing period after intense activity is recommended and can help avoid tearing and deterioration.
Professional Input
No single fitness routine or time line is appropriate for every person, which makes speaking with your physician before your first workout necessary. Your doctor can review your medical background and determine if your medications or existing health conditions may necessitate avoiding certain activities. Stretching throughout the week when your muscles are warm helps improve your flexibility and can result in a more effective aerobic or strength-training workout.
References
- Cleveland Clinic: Exercise and Weight Control
- KidsHealth.org: Strength Training; May, 2009
- MayoClinic.com: Aerobic Exercise: Top 10 Reasons To Get Physical; Feb. 12, 2011
- Merck Manuals.com: Starting an Exercise Program; September, 2007
- Cleveland Clinic: What Is The Best Type of Aerobic Exercise?
- MayoClinic.com: Strength Training: Get Stronger, Leaner, Healthier; June 30, 2010
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