How much exercise to do per week depends largely on the physical state from which you start and the goals you want to achieve with physical activity. It is not the same to practice sport as a form of leisure or to have a healthy lifestyle than to prepare for a competition or try to lose weight in a short space of time.
In any case, there is common advice: spend at least one day a week rest. In this article, we will give you the answer to how much exercise to do per week.
What are Your Goals
If what you want is to practice sports as part of a healthy lifestyle, without a specific objective such as losing weight or increasing your muscle mass, 30 minutes of daily exercise will suffice, a total of 5 days a week. In this way, you will dedicate 2 days to rest, preferably 1 every 2 days of training. If you don’t have specific goals, it is enough to do aerobic activity at a moderate pace.
Read also: What is the Best Time to Exercise?
On the other hand, the answer to how much exercise to do per week will change if you set specific challenges, especially if you want to achieve them in the short or medium term. If you want to lose weight, you should dedicate 40 minutes a day for 5 days a week, although it is recommended that you spend a full hour practicing sports.
Start Small then Progress.
If you are a beginner, start exercising for 40 minutes a day and work your way up to 5 minutes each day or as your body adapts. You yourself will know that you can increase the time and intensity with symptoms such as that you control your breathing perfectly, and the fatigue is not intense.
In any case, always keep the rule that your training has to be progressive, starting at a level that you can assume and, in subsequent days and weeks, without stagnating, demand more and more of the body, as long as your physical conditions are healthy.
Have Time to Rest
Rest time is important when determining how much exercise to do each week. The ideal is 2 days off per week, although we already said that you could go down to 1 if you want to achieve a short-term challenge.
Try to design your workouts so that the rest day is right after practicing sports with more intensity. This way, you will give the muscles and the body in general time to recover and resume training in the best conditions.