We all have a why when it comes to training. Maybe you want to lose weight. Perhaps you want to gain weight. Maybe you want to clear your mind. But, how often do we think about how to go about our goals in order to achieve them?
As you may know, there’s no easy formula that is right for everyone. If you want to enhance your fitness levels, for example, your number of training days depends on how fit you already are. The breakdown depends on your goals, but generally speaking, four to five days a week will do the trick if you want to improve your fitness and stay in good health.
What should each one of my training days look like?
If you’re going to be dedicated and partake in working out 5 days a week, then the break down is simple. Here is a quick and easy guide to help you work through your weekly training routine.
2-3 times per week: strength training.
Why: It strengthens joints and bones.
How: Include a combination of movements for both your upper and lower body. Alternate between pushing and pulling movements too. You should do different moves in each of the three strength sessions, and repeat every week. Do not feel obliged to work hard on the machines; you can include bodyweight moves such as sandbags, dumbbells and kettlebells.
Duration: This type of training should last between 45 to 60 minutes.
2-3 times per week: cardio.
Why: Cardio is an important balance in any workout routine. It keeps your circulatory system to work efficiently which aids you in recovering faster. Moreover, it also improves your muscular endurance.
How: You can complete cardio training in a number of ways. Whether something is cardiovascular only depends on what your heart rate is and how long you are doing it for. You can go for an outdoor jog or use an elliptical machine.
Duration: It is recommended you do roughly 150 minutes of cardiovascular activity per week.
2 times per week: rest days.
Why: Taking a rest day allows your body to recover and rebuild. This is vital for achieving your desired fitness results. However, this does not mean you should laze around all day. It should be an active recovery, meaning you do not have to go to the gym and do intense training, but you should still do something. Resting isn’t just physical, its mental too.
How: Attend a restorative yoga class or take a walk.
Duration: Aim for around 30 to 60 minutes.