I like to do cardio everyday it helps me stay in a routine ...i just now added the strength training am doing the 28 day bootcamp on here...it alternates days with that like legs then abs then arms..i dont know the answer ...this is just what i have been doing..
Rest days allow your body to catch up on all those little repair jobs. This is when your muscles actually get stronger. Taking a rest day once a week or so actually helps you to get fitter and perform better, and also reduces your risk of injury.
Also, once you are doing cardio 3 times per week, you are better off adding strength training to your routine, rather than more cardio days. Any good exercise program includes BOTH ST and cardio, rather than relying all on one or the other.
Fitness Minutes: (7,714)
6/3/13 2:32 P
The standard recommendation seems to be cardio 3xweek for 30 minutes and strength training 2 days a week. I do more now but that is how I started out. I also walk everywhere because I live in a city and it is faster to get around that way!!
6/3/13 2:28 P
The surgeon general recommends 30 minutes of aerobic activity (such as walking) about four times per week. Remember to get the OK from your physician before starting on a new fitness/activity level.
How much individuals exercise will vary greatly depending on your age, fitness level, fitness/health goals, time you have to exercise and more. To take it to an extreme, Olympic athletes exercise 6-8 hours a day. But then, that is not normal!
It is advisable to workout about 5-7 days a week. You can have rest days by focusing on alternating muscle groups. Example: lift weights six days a week alternating upper and lower body weight workouts. Example: walk/hike/jog/run every other day, and do stretching/yoga/pilates on alternate days. You get the idea.
It is easy for enthusiastic beginners to overdo it, then get discouraged and quit. Better would be to find your starting point and note how far you can walk in what time, or how many push-ups and sit-ups you can do, and set short-term, intermediate and long-term goals.
Runners are recommended to increase their mileage by 10% per week. Perhaps that may be a good guide for a beginner walker. Go as far as you can go, and still be able to get up and do it again the next day. If you start walking so far your calves hurt too much the next day, it was too far. Back off and start slower.
Remember that 3 x 10 minute walks per day give similar benefit to 1x 30 minute walk. As you get stronger, increase time and distance. Only you along with your physician, or physical therapist, or fitness trainer can figure out how much for you to do. But any normal (even overwieght) person can walk 10 minutes a few times a day! Set goals.
The most important thing is to keep moving! Movement is life! Our muscles were made to move and so work.
Remember that any movement you do is more than you were doing before you started on a fitness/health journey, and be encouraged by marked progress!
Be encouraged on these SP message boards and other articles on this SP website. Read blogs of those who have lost weight and find out how they did it!
Wishing you the best...... I hope something written here is helpful.
This question might be a bit silly, but I was wondering... I've always been told that adults need at least 30 minutes to an hour of exercise, daily. My question is, does this include break days? Is it best for me to be doing cardio every day (going for walks, cycling at the gym, etc) or should I be doing these break days? I just ask because I know lots of people take a day or two off from the gym each week, but I think it depends how intense their workout is? Can anyone help me figure this out? If it helps, I'm only just getting back into exercising (other than walking places, because I don't drive) so I only do about 15 minutes on the bikes at the gym and about 5-10 minutes of weights for now. I really appreciate any help!
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