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How often to exercise?



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LJOYCE55
SparkPoints: (100,626)
Fitness Minutes: (51,143)
Posts: 8,800
11/25/12 4:17 P

5-7 days of cardio and 3-4 of weight training



KNELKINS
SparkPoints: (5,206)
Fitness Minutes: (8,276)
Posts: 127
11/25/12 4:13 P

I run 4 times a week, and I strength train on the other 3 days. Half of my runs are difficult, either due to increased speed or increased distance, so if I run more than four times a week, I find that I overtrain.

There's no absolute need to do aerobic workouts more than three times a week; you will acquire the cardiovascular benefits from just 30 minutes three times a week. And if you choose to do more, you should increase your caloric intake to support the extra exertion, meaning that you won't necessarily derive significantly more fat loss from more time working out. However, I find that I rarely overeat on days that I work out, while on many days of rest, I have the urge to eat far more than I should. That's one reason why I prefer to work out every day. But the primary reason I do is because I enjoy it and I feel happier when I do. In my opinion, that should be a prerequisite to working out more than 3 times a week. Because if you try to do something you don't enjoy almost every day, then you won't stick with it, and if you don't stick with a solid exercise routine, then it's very easy to fall off the wagon with your diet.

In my opinion, a solid routine for those just beginning to exercise is 30 minutes of aerobic exercise 3 times a week and a challenging full-body strength training routine 2 times a week.



WATERDIAMONDS
Posts: 14,279
11/25/12 3:37 P

I do something specific 7 days of the week, although my Sunday workouts are just plain fun--we do them as a family



HMILLY2020
Posts: 587
11/25/12 2:26 P

I exercise 6 days per week. I'm working out with TurboFire right now and following the class schedule and for now, they have 6 days/week classes at this point of the regimine.



PIPERCHICKAB
SparkPoints: (19,146)
Fitness Minutes: (30,017)
Posts: 814
11/25/12 12:45 P

I started out at about cardio 5 days a week, and toning 3 times a week. That was about 3 months ago, and now I do about 60 minutes of cardio per day and I do toning 3-4x a week. If you are sore, take a day of rest, and if you are tired then rest.




SIMPLELIFE2
Posts: 698
11/25/12 11:00 A

I think you are doing too much too soon. I view this as the top reason why people don't stick to exercise. You first have to develop the habit, and then find the line between challenging yourself and overdoing it. You did not specify what you are doing for you workouts, which makes a difference. If you are not that sedentary or overweight, you could probably walk every day, which would be more general activity than exercise.

Here's a good article on delayed onset muscle soreness, which is what your are experiencing, from the American Council on Exercise. I recommend reading the entire article.

"This is the basis for the most widely recommended approach to preventing DOMS: gradual progression and conservative increases in intensity, frequency or duration. Preliminary light exercise may prevent the onset of soreness following a heavy eccentric exercise workout.

Beginners should exercise with light weights, two to three times per week for one or two months, then gradually build. Already conditioned exercisers who want to try a new workout or sport also should begin gradually, taking care not to be overzealous."
http://www.acefitness.org/fitfacts/fitfa
cts_display.aspx?itemid=2614

Here's another article on working out if you have soreness.
http://www.acefitness.org/blog/685/if-my
-muscles-are-sore-from-previous-workou
ts-is/

Take it slowly. This is a marathon, not a sprint. If you don't allow your body time to repair and rebuild, especially in the beginning, you are opening your body up to illness and injury. Plus, if you are always in pain, are you really going to stick with it? You didn't get to your present place overnight, so don't expect to change more quickly.

And once you get acclimated, I would never recommend working out 7 days a week, unless one of those days is just a light walk. Rest and recuperation is just as important part of the process as working out. Your muscles, tendons and ligaments need time to rest and repair.



VRS8440
Posts: 4,016
11/25/12 9:27 A

7 days if possible



N16351D
Posts: 2,349
11/25/12 6:42 A

I have a "choice" day once a week. Usually it is on Sunday, but could be any day. I allow myself to choose to work out strenuously, gently, or not at all and take a nap instead! Almost always I work out hard, but knowing that I have an option once a week, makes it easier to do it the rest of the week.



MOTIVATED@LAST
Posts: 13,906
11/25/12 6:40 A

Soreness is really a sign that you are pushing too hard and doing something that your muscles aren't used to, rather than a sign that you are exercising too frequently.

The best thing you can do in terms of health, fitness and weight loss is to establish a long term habit of exercising REGULARLY. And personally, I think it is easier if you exercise nearly every day (and even better at the same time each day), and that it doesn't hurt.

Back off the intensity of your exercise for a while, but keep working out frequently. You will likely see your fitness and what you muscles are capable of increasing in just 2-3 weeks.

Basically, exercise daily (or nearly every day), just don't push as hard WHILE working out.

M@L



SWEETMAHA
SparkPoints: (65,767)
Fitness Minutes: (41,302)
Posts: 2,632
11/25/12 3:11 A

7 days a week



ZRIE014
Posts: 3,719
11/25/12 12:10 A

7 DAYS A WEEK



ONMYWEIGH60
Posts: 805
11/24/12 11:43 P

6 days a week



SHARONSOWN
Posts: 1,019
11/24/12 7:48 P

I tried taking a day off and am always stiff and sore unless I do SOMETHING, which usually ends up a full workout. Plus I have extreme problems sleeping unless I workout! emoticon



GARDEMON
Posts: 399
11/24/12 7:25 P

I prefer to move everyday. At least walking. I normally move around on the bike. If not I go by public transportation and walk in between.



NAUSIKAA
Posts: 4,848
11/19/12 5:50 A

Here's how I did it:

I started out HATING exercise and dreading it and avoiding it. Sucked it up and joined a gym:
week 1: M, W, F workout
week 2: M, W, Th, F workout
week 3 and after: M, T, W, Th, F workout

by about week 5, I hated the weekends because I forced myself to rest on those days. I still rest on the weekends, and I still hate it. But I do such intense workouts that I have to rest. I think if you are more moderate you could probably get away with 6/week if you really want to.



MPLANE37
SparkPoints: (64,435)
Fitness Minutes: (34,077)
Posts: 2,166
11/19/12 4:44 A

Ideally one should do cardio exercises every day except for the rest day, and strength training 3 times a week.

To be able to have an exercise schedule like that requires you to be really careful about the intensity. One would only push him/herself only slightly to be able to follow this kind of schedule.

The great advantage of this kind of schedule is that it is easier to manage hunger. The more calories are burned in any given session, the more difficult it will be to manage hunger. Uniformly distributing the caloric burn across the week is really the best option to feel the least hunger.

However, working out every day is not practical for most people (including myself). So inevitably some workouts have to be longer and thus more calories will have to be burned in those workouts.It becomes tougher to manage hunger then, and we have to live with that.



BUBBLEJ1
SparkPoints: (21,988)
Fitness Minutes: (20,943)
Posts: 2,801
11/19/12 12:49 A

When I started I aimed for 2-4 days a week. 2 days is easy, very manageable. However, I tried to be active everyday (walking further, walking instead of driving if possible). I gradually built up over the past 10 months, and now I work out 5-6 days a week. If you are sore take an active rest day, just go for a light walk to keep moving and prevent DOMS.



KRISTEN_SAYS
SparkPoints: (73,230)
Fitness Minutes: (34,425)
Posts: 5,088
11/18/12 5:06 P

You never want to overdo it. 3-4 days a week should be good for now. When I started out almost three years ago I was exercising every other day. Now I exercise 6 days a week unless my body needs more rest.



ERICADAWN1986
SparkPoints: (34,609)
Fitness Minutes: (20,328)
Posts: 1,964
11/18/12 5:01 P

In the beginning, about four days a week but I learned this only worked if I didn't do the same thing everyday.

Now, Everyday, unless my body Is desperate for a rest day (which happens about once every two or three weeks). I try to keep variety in my routine so I'm not overworking any body part.

Edited by: ERICADAWN1986 at: 11/18/2012 (17:02)


VICKY5231
SparkPoints: (19,272)
Fitness Minutes: (9,010)
Posts: 169
11/18/12 5:00 P

3-4 times a week is just fine. I recommend you to walk in the evening and you will kill two birds with one stone. First of all, it's always good to walk, move and relax before you go to sleep. Secondly, this will help from snacking before you go to bed.



SPARK_COACH_JEN
Posts: 54,974
11/18/12 12:53 P

My advice is to start with 3-4 times per week and slowly build up from there. Don't push yourself too much, too quickly, because that can result in burn out (both physically and mentally.) Being sore every day is no fun, and it's important to challenge yourself, but just make sure you're not doing too much, too soon.

Hope that helps,

Coach Jen



N16351D
Posts: 2,349
11/18/12 12:09 P

Exercise every day. Change it up.Give muscles time to recover by using different muscle groups on alternating days. But you can walk every day. You can also stretch every day. Keep reading articles and posts on SP for more detailed information. GET MOVING and keep it going! Best wishes.



M2MOMSC
Posts: 18
11/18/12 11:16 A

I'm just starting to exercise. How often did you exercise in the beginning? I'm sore, so do I push and exercise daily or should I exercise every other day until the soreness subsides?



 
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