Working out at least three days a week is sufficient for most people.
Incorporate both cardiovascular and strengthening exercises into your routine.
How many days you work out weekly will depend on your fitness goals.
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Experts recommend 150 minutes of moderate-intensity aerobic activity per week.
Getting even more exercise may help you live longer.
Determining your one-repetition maximum (the most weight you could lift once) can help.
it’s advisable to lift weights between 70% and 85% of your one-rep maximum.
Additional exercise can help achieveweight loss goals; the exact amount needed will vary among individuals.
While you are resting, your muscles are actively recovering.
Consider low-intensity exercises such as walking, stretching, or yoga on rest days.
Your healthcare provider or nutritionist can recommend specific dietary guidance.
This can lead to muscle injury.
Overtraining syndrome is a group of symptoms attributed to a long-term imbalance of intense training without enough recovery.
Stay flexible and adjust your schedule accordingly.
Keep your goals in mind.
Summary
The number of days to work out each week depends on your goals.
For the best fitness results, aim to include aerobic and strength training exercises in your routine.
Avoid overtraining and schedule rest days to avoid injury and overtraining syndrome.
American Heart Association.American Heart Association recommendations for physical activity in adults and kids.
2022;146(7):523-534. doi:10.1161/CIRCULATIONAHA.121.058162
National Academy of Sports Medicine.Muscular hypertrophy: back to the basics.
National Institute on Aging.Exercising with chronic conditions.
American Heart Association.Strength and resistance training exercise.
Armstrong LE, Bergeron MF, Lee EC, et al.Overtraining syndrome as a complex systems phenomenon.Front Netw Physiol.
2022;1:794392. doi:10.3389/fnetp.2021.794392
American Heart Association.Getting started: tips for long-term exercise success.
