Regardless of the amount of time you devote to exercise, it's tough to figure out how to split your time to maximize results.
For most people, working out three to five days a week is ideal if your goal is to improve your fitness and stay in shape.
If you're used to a very active lifestyle and work out six days a week, you can stick to six days. Otherwise, you don't need to push past five.
For a five-day workout, plan on three days for strength training, two days for cardio training, and then two days of active rest.
- If you want to work out three or four days, consider your objectives.
- If you want to increase your endurance, forgo a strength day.
- If you want to increase muscle tone, skip a cardio day.
Strength train up to three times per week, with each session lasting between 45 and 60 minutes. Allow time for foam rolling and a five-minute warm-up as well. Warm-up exercises allow you to work on coordination with patterns (i.e. crawling) and non-linear movements.
Don't stress about going too hard on the machines; dumbbells, kettlebells and bodyweight moves (i.e. squats) are also great strength training workouts.
Cardio train up to two times per week for a total of 150 minutes of moderate to intense activity per week. Cardio helps you maintain endurance and keeps your circulatory system working at its full capacity. The type of training you're doing will dictate how you split up that time. Your heart rate and the length of the exercise determine whether or not an activity is cardio.
Active Rest Days
An active rest day means not hitting the machines at the gym or taking a long run but still doing something to get yourself moving, such as walking or restorative yoga. Aim for two active rest days per week with a 30-60 minute activity per rest day. Some people like to take off the whole weekend while other people prefer to break up the weekly routine.
Ralph Roberts Training helps clients determine the best number of days to work out per week and advises specific routines for each day at the gym. Contact Ralph Roberts today to get a comprehensive workout in line with your fitness and overall health goals.
Don't have time to hit the gym? Get your workout in at home by downloading Ralph Roberts Training's FREE eBook, 2 Weeks of At-Home Workouts!