Guidelines On How Much Exercise Should You Do Per Week

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Exercise has been a common knowledge that is one of the essential elements in order to life healthy. But the big question is: “how much exercise is considered enough?

Considering every person are different. What you should really be asking is: “how much exercise is required to reach my goals?

So what are your goals?


Different individuals have different goals that that can achieve through exercising. But basically exercises are separated into two major categories; aerobic activity and strength training. Each serves different purpose and will benefit to your health differently. The level of intensity of your workout also plays an important role in how long you should exercise.

So how do I achieve my goals?

Here are some guidelines you may want to consider to achieve your goals through exercising.

Goal: Be healthy

30 minutes of moderate exercise a day is the minimum requirement for you to be healthy. This adds up to an approximate of 3.5Hrs per week of exercise. Studies has found that having at least 30 minutes of exercise a day significantly improve the body’s ability to utilize oxygen. Furthermore, it helps to reduce your risk of cardiovascular disease by at least 10 percent. Do it daily.


Goal: Boost Mental Health

Did you have a stressful day? Why not try to sweat it all out, but take note not to go too over your limit though. Yes, exercise do aid in improving your overall mental health and reducing chances of depression.

A simple 20 to 40 minutes of moderate intensity workout increase your endorphin levels, which reduce your anxiety and boost your mood significantly. Often sees people to get more relax within minutes of vigorous exercise. What’s best, its effects can last for hours. Do it 3 to 5 times per week.


Goal: Boost Mental Sharpness

Have an important meeting to attend? Or a stressful interview to overcome?

30 minutes of high intensity workout is what you will need to keep you stay sharp and boost your performance. Regular high intensity workout helps to heighten your senses and keep you alert at all times. But try not to do it before your bed time, as you may not want to be too alert when you want to sleep. Do it 3 to 5 times per week.


Goal: Improve Sleep Quality

30 to 45 minutes of morning jog at least three times per weeks is all you need to improve your sleep quality at night. You may ask, why specifically morning jogs but not during the night?

That is because doing workout at the time too close your bedtime or too vigorously could actually have the opposing effects due to the increase of adrenaline in your blood. Adrenaline is a “flight or fight” compound that your body released to heighten your senses. It will prevent your body to be fully relaxed at achieve the stage of deep sleep which is also referred as “slow-wave sleep”. It plays an important role in fully recharging your body.

The amount of sleep each individual requires varies from age to age, and it is important to have enough sleep as it plays an important role in your overall health. Do it 3 to 5 times per week.

baby sleep

Goal: Marathon Training aka. Endurance

Keep yourself challenged. If you can run 5 KM non-stop this week, run 8 KM tomorrow. If 8 KM non-stop run is too easy, simply up your game by another 1 to 2 Kilometres and so on. Eventually, each session will last for at least 1 to 3 hours.

The idea is to prioritize quality over quantity and challenge yourself further whenever you reached the comfort level. But don’t just stick to one routine, if you want to improve your endurance you need to be challenge by a variety of routines that train different parts of your muscles. Do it 3 to 5 times a week with some rest days in between.


Goal: Burn Extra Calories

Keeping yourself fit and lean is all about controlling calories intake and consumption.

20 minutes of high-intensity interval training burn more calories than most of many other workouts. Typically each minute of high-intensity interval training burns approx 15 to 20 calories, so a 20 minutes workout burns a whopping 300 to 400 calories.

If you are busy and couldn’t spare 20 minutes, probably you may want to break them up to 10 minutes each day. Just be sure not to overdo your workouts. Do it 5 to 7 times per week.

fast food

Take away note:

No matter what are your goals, it is always important to note that every individual are made differently. Exercise is only good if we know what are our limit and work progressively in excelling ourselves. Doing exercise too intensively may often cause more harm than good and doing it with a partner is always a great way to look out for each other while giving each other encouragement.

Exercise Regularly, Live Healthy.

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