Leading an active lifestyle has great physical and mental benefits, as raising your heart rate and exercising regularly can reduce your risk of a variety of diseases and health conditions.
However, a 2020 YouGov survey found that on average a quarter of Britons (27%) do not administer a single 30-minute workout session a week.
This is despite the NHS recommending that adults do some type of physical activity every day, from moderate activity, such as brisk walking, to vigorous activity such as running.
But everyone has different needs and ability levels, so it can be hard to know how much exercise you should be doing to reach your fitness goals.
Personal trainer and director of KMAK FitnessKunal Makwana, tell The Independent What principles you can follow and apply to your training to achieve your fitness goals and ensure a balanced, safe and fun workout regimen.
How many days per week should you exercise?
Although the NHS Recommended to do physical activity every dayIt doesn’t mean running 5km or doing intense workouts every day.
“It’s best to try to exercise three to four times a week,” says Makwana. If you can do a little more, great. However, I don’t think you need more than that just because you need time to recover.”
You can also spread out your workouts throughout the week to avoid overdoing any strenuous activity and make sure you don’t get injured while working out.
How long should you exercise?
It is a common misconception that you should exercise for long periods of time if you want to get in shape. However, exercising for too long can lead to fatigue, which can lead to injury if you’re too tired to perform the exercise with the right form or equipment.
“The exercises should be no more than 90 minutes,” advises Makwana.
“Ideally 60 to 90 minutes is fine if you are a busy professional. The goal should be to get in and out instead of spending two to three hours, which won’t work for anyone in general, especially if you’re busy. “
What is a good way for beginners to exercise?
According to Makwana, weight training is a great way to get some exercise if you haven’t worked out before. This is also known as a resistance or endurance exercise, and uses weights to develop muscle strength.
However, beginners should not start weightlifting on their own.
“We recommend looking for classes to get started,” says Makwana. “You get introduced to communities, you get introduced to new friends and at the same time get some orientation.”
Can you do weight training two or three days in a row?
You should not lift weights for several days in a row because your muscles will need time between training sessions to recover.
“We recommend leaving at least a day between workouts so you can recover more efficiently, especially in the early stages of your journey,” says Makwana.
He recommends combining weight training with cardio, although you don’t need to do cardio at the same time as weight training.
How important is sleep to your exercise routine?
“Sleep makes up 33% of your life,” says Makwana, adding: “So sleep is absolutely vital to your recovery if you want to get stronger and train better.”
Disrupted sleep cycles can also lead to cravings, which can hinder weight loss efforts, he says.
Learn displayed Lack of sleep can alter the levels of appetite hormones in the body, leading to increased hunger.
How can you ensure that you are seeing results from your exercise routine?
Once you’ve identified your fitness goals and established a workout regimen that works for you, Makwana says the best way to get results is to “gradually increase your volume each week.”
This means “one more or more weight per week,” which is the fastest way to get better at training and see results.
“You can actually do that for years on end as a means of getting better at weight training,” he adds.