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Full Body Workout Frequency

May 12, 2011 | By Nicki Howell
Full Body Workout Frequency
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Regular exercise has many benefits, including improved mood, decreased risk for chronic disease and weight loss. Full-body workouts include both cardio activity and strength-training exercises. However, you might be wondering how often you need to work out. Planning consistent cardio and strengthening sessions will help you reach your fitness goals.

Cardio Workout Frequency

When planning your full-body workout, plan to complete two hours and 30 minutes of moderate activity weekly, recommends the Centers for Disease Control and Prevention. Moderate activity includes exercises such as walking, riding a bike or aqua aerobics. During moderate activity, you sweat, however, can still sing your favorite song.

If you prefer vigorous activities, such as running, jogging or playing racquetball, your workout frequency requirements change. Instead of two hours and 30 minutes weekly, you need only one hour and 15 minutes weekly, according to the Centers for Disease Control and Prevention. During vigorous activity, you can't say more than a few words without stopping to catch your breath.

Strength Training Frequency

A full-body workout also needs to include strength-training sessions. Strength training burns calories during your workout session, however, your body continues to burn calories even after your workout session is over. Strength training also builds stronger bones, helps control weight and reduces risk of joint injury. You need about two to three strength-training sessions weekly. These sessions need to focus on your major muscle groups, such as the legs, arms, chest, abs and hips. Sessions should last about 20 to 30 minutes.

Muscle Strengthening and Rest

Don't strength train the same muscle group two days in a row. For example, if you work out your abs and legs on Monday, don't work these muscle groups again on Tuesday. You can, however, work your other muscle groups, such as the chest and back on Tuesday. Leaving at least a day between strength-training sessions allows the muscle group to heal.

Fueling your Muscles

Don't forget to fuel your body before workout sessions. Eat a snack about an hour before your workout. A pre-workout snack increases energy and helps you get the most from your workout. Healthy snack options include low-fat yogurt, whole-grain crackers topped with peanut butter or fresh fruit. Also, plan on eating a snack about two hours after your workout to replace the carbohydrates you use during the workout. Select a snack that contains both protein and carbohydrates, such as string cheese and whole-wheat crackers or almonds and dried fruit.

References

Article reviewed by Contributing Writer Last updated on: May 12, 2011

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