When it comes to losing weight, we are never sure how often we should exercise to achieve maximum results. Is it necessary to exercise daily or do we benefit more from a couple of rest days in between? Should we have different regimes for cardiovascular workouts to weight training?
Most experts recommend that in the case of weight training, our muscles need a rest of 1-2 days between workouts. If we were to follow a daily weight training programme we would be running the risk of causing stress to our muscles, resulting in small tears on our muscle fibres, which invariably need time to heal.
Cardiovascular workouts normally do not cause as much stress to our muscles and joints. Therefore it is much safer to do these workouts on a daily basis. We are able to burn more calories and aid weight loss if we use exercises such as low impact aerobics, cycling, cross trainers, treadmill, or brisk walking. These are less likely to be damaging to our muscles.
Not all of us will have the same level of personal fitness or goals. This has to be taken into account when planning how regularly and for how long we exercise. In general a cardiovascular workout of 30-60 minutes, of the exercises recommended above perhaps 4-5 times a week. It is also a good idea to try and include 2-3 more intense workout sessions.
It is advisable to allow ourselves at least one rest day. By allowing ourselves this time off from any form of regimented exercise routine, we can give our body a well earned mental and physical break. By allowing ourselves this rest period it will prevent us getting bored or bogged down by the whole diet, exercise programme.
Care must be taken not to over do our exercise routines, or push ourselves over the limit. Although designed to be a purely physical activity, exercise can cause other more mental problems. Over exercising can be disadvantageous if it brings about a feeling of frustration, stress or failure. None of us want to experience this burned out, mentally and physically exhausted feeling.
Even when we are having our day off regular exercise, we can still participate in some form of pleasurable activity to burn up a few calories. Even every day things like walking the dog or having fun games with the kids, shopping or even playing golf or tennis. These activities can all help us to relax both mentally and physically, enabling us to focus on restoring our energy levels.
The regularity of how we exercise can only be determined by us. Providing we can adapt a programme that is within our capabilities and fits into our lifestyle, there is no reason why these guidelines cannot be beneficial to our general well being, health and fitness.
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