Adding physical activity to your daily routine can help you improve your health and control your weight. Gym workouts don't require a fixed amount of time, and they don't have to take up all of your free hours. Even short workouts can make a big difference to your health.
Weekly Exercise Requirements
Adults should get a minimum of 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-aerobic exercise each week, according to the Centers for Disease Control and Prevention. You can fulfill this weekly minimum with five, 30-minute workouts of moderate-intensity or five, 15-minute workouts of vigorous intensity, for example. Adults should also get muscle-strengthening exercise on at least two days per week. To lose weight or achieve even greater health benefits, adults should spend even more time exercising. Adults who get five hours of moderate-intensity aerobic exercise or two and a half hours of vigorous-intensity aerobic exercise see even greater health benefits. You can achieve this weekly total with five, 60-minute workouts of moderate intensity or five, 30-minute workouts of vigorous intensity.
Workout Duration
Many adults can't fit 60-minute, or even 30-minute, workouts into their schedule. Fortunately, several 10-minute workouts can provide the same health benefits as one longer workout, according to the CDC. When you go to the gym, try to spend at least 10 minutes exercising at a time. To maximize short workouts, choose exercises that burn calories quickly, such as running or climbing a stair treadmill. If you find yourself spending more time traveling to and from the gym than you spend exercising, consider alternate ways to get exercise. If the weather permits, consider walking briskly or running outdoors instead of on the treadmill.
Workout Types
Most gyms and fitness centers provide a wide variety of exercise machines. You can get muscle-strengthening exercise using free weights, resistance bands or weight machines. Treadmills, elliptical trainers, stair climbers and stationary bicycles can all provide moderate- to vigorous-intensity aerobic workouts. To maintain bone density, choose high-impact exercises such as running or stair climbing. To avoid straining frail or arthritic bones and joints, choose low-impact exercises such as walking or riding the stationary bike.
Health Benefits
Regular aerobic exercise provides many health benefits, including helping you control your weight, strengthen your bones and muscles, and reduce your risk of hip fracture, arthritis and osteoporosis. Adults who spend at least 150 minutes a week exercising at moderate intensity have reduced risks of cardiovascular disease, type 2 diabetes, metabolic syndrome and some cancers, according to the CDC. Regular workouts can also improve your mental health, promote better sleep and increase your chances of living longer.
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