One of the hardest things for me to do is to get motivated to exercise regularly. I might do two days in a row and then stop for the next five days! While I am at my BEST – physically, mentally and emotionally when I do work out, I grapple with the question is exercising every single day really that necessary (or am I just being lazy!)?
Whether you are training for a marathon or just trying to lead a healthy lifestyle, knowing how often you should be exercising in a week is easier said than done.
Ideally, health experts recommend that you aim for at least 30 minutes of moderate exercises or physical activity per day. If you are trying to lose weight or to meet a particular fitness goal, then you will need to work-out more. Below are some of the recommended exercise guidelines:
Perform strength training for all your muscle groups at least 2 times per week. You should aim for a single set of each exercise. Use a resistance level or weight that is heavy enough to tire your muscles after about 12-15 repetitions.
To make my life easier – as I’m kind of clueless about strength training – I have a personal trainer twice a week to lead me through mobility and strength training exercises. It's also a great way to have someone push me to continue when I am ready to give up. Alas, it’s a luxury I can afford only temporarily. At that point, I’ll try one of the myriad of fitness websites and apps that have some amazing virtual trainers at a fraction of the price!
Get a minimum of 150 minutes of moderate aerobic activity – that’s only about 20 minutes a day -or 75 minutes of vigorous exercises per week or a combination of strenuous and moderate activity. I walk my dogs, but that’s not nearly enough since I live a sedentary lifestyle sitting behind a desk or lounging on the couch.
To compensate for this, I downloaded the “5K Runner” to start a regular cardio routine. I used this app before I broke my leg four years ago and enjoyed it. It starts off pretty easy and gets progressively more challenging.
Spread out your strength building and cardio routines throughout the week! Being active for short periods of time throughout the day is also beneficial for your health.
Additionally, reduce the amount of time that you spend sitting. The longer the time you spend sitting down, the higher your chances of developing metabolic problems.
It’s not easy to motivate yourself. It’s always better with a buddy. You then feel more accountable. Download the Compete2Beat app for free, create a team and invite me to join – AP19 is my user name – and we can do this together!