by Stevie Duncan | Feb 22, 2022 | Uncategorized
How Many Hours Do I Need To Work Out Each Week?
Finding the right balance of exercise can be challenging. Whether you're just starting your fitness journey or looking to optimize your current routine, understanding how much time you should dedicate to working out each week is crucial for achieving your health goals.
The Science Behind Weekly Workout Requirements
Though some people really look forward to and enjoy their workouts, some find working out a chore. If you find your workouts a bit of a chore, you'll be interested in a new military-led study whose findings were recently published in the Journal of Strength & Conditioning Research. This study sought to answer perhaps the single biggest question for those who don't necessarily look forward to their workouts: "What is the bare minimum amount of exercise I need to do to keep 'fit?'"
The good news is that maintaining fitness doesn't require as many hours of exercise as you might think. With strategic planning and the right approach, you can achieve significant health benefits with a manageable time commitment.
Cardiovascular Workout Requirements Each Week
The study found that cardiovascular workouts should be done at least twice a week. The length of the workout depends on your intensity. At a heart rate of 80% or higher of your maximum (high intensity), a total of 80 minutes works (i.e., 40 minutes twice a week). If you push yourself a little less hard, you will need 150 minutes at a heart rate of 60% of your maximum (i.e., two 75-minute sessions). These guidelines are exactly in line with current American Heart Association Guidelines for maintaining cardiovascular fitness.
Remember maximal heart rate is calculated as 220 minus your age. So, for a 50-year-old person a high intensity workout would be about 135 beats per minute, and a low intensity would be about 105 beats per minute.
Strength Training Hours Each Week
Resistance Workouts (weights, weight machines, Pilates, body weight, bands, etc.) are equally important for overall fitness. Strength and muscle size can be maintained in younger and middle-aged adults with a full body resistance training workout twice per week. (Older individuals may require an additional day per week.) Intensity (weight load) should be at a level to just cause a little muscle soreness the next day.
A typical standard workout consists of 12 exercises, with three sets of each (36 total sets). Repetitions usually are between 8 and 12 "reps". So, the amount of weight used generally is the amount that can be lifted with moderate or slightly more than moderate effort 8 to 12 times.
Optimizing Your Weekly Workout Schedule
When planning your workout schedule each week, consider these important factors:
Balancing Different Types of Workouts Each Week
Your weekly workout routine should include cardiovascular exercise and strength training for optimal health benefits. This balanced approach ensures you're developing both heart health and muscular strength, which work together to improve your overall fitness level.
A balanced weekly workout schedule might look like:
Monday: 40-minute high-intensity cardiovascular workout
Tuesday: Rest or light activity
Wednesday: 60-75 minute full-body resistance training
Thursday: Rest or light activity
Friday: 40-minute high-intensity cardiovascular workout
Saturday: 60-75 minute full-body resistance training
Sunday: Active recovery (light walking, yoga, or stretching)
Important Considerations for Resistance Training Each Week
For resistance training three other items should be considered:
If a person has not lifted before, they need instruction and guidance to avoid injury. Starting at lighter weights (maybe 15 reps) and then progressing to heavier weights is preferred. A personal trainer, for at least several initial sessions, should be considered.
Once you have the routine down, the workout should take between 60 and 75 minutes to complete.
The permutations of weight workouts are nearly endless (full body day vs. days with selected muscle groups; higher weight, lower reps; different types of exercises rotated into the workout, etc., etc.). Getting a routine down to start is important, but then varying it over time to avoid monotony.
Personalizing Your Weekly Workout Plan
Everyone's fitness needs are different, and factors like age, current fitness level, health conditions, and personal goals all influence how many hours you should work out each week. Research has shown that consistency matters more than quantity when it comes to exercise benefits.
Monitoring Your Progress Each Week
Using tools like fitness trackers, heart rate monitors, or even a continuous glucose monitor (CGM) can help you understand how your body responds to different workout durations and intensities. This data can help you fine-tune exactly how many hours of exercise you personally need each week for optimal results.
Summary: Weekly Workout Requirements
According to the military-led study in the Journal of Strength & Conditioning Research, a person can maintain a high level of physical fitness with about 4 workouts a week. Total time spent in training each week can be less than four hours.
Even for individuals who do not look forward to their workouts, four hours a week seems a small price to pay for optimal current health and the likelihood of better future health.
Get Professional Guidance for Your Weekly Workout Plan
While these guidelines provide a solid framework, working with healthcare professionals who understand exercise science and metabolic health can significantly enhance your results.
Work with MetabolicMDs for Personalized Weekly Workout Plans
At MetabolicMDs, our licensed healthcare providers specialize in creating personalized fitness programs considering your unique metabolic profile. Our team is licensed in Arizona, Ohio, Indiana, and Florida, and we offer comprehensive weight loss programs nationwide.
Our programs include:
Customized exercise plans tailored to your fitness level
Strength training protocols designed for your specific needs
Advanced metabolic monitoring using continuous glucose monitors (CGMs)
Nutritional guidance that complements your workout regimen
Don't guess how many hours you should be working out each week—get a scientifically backed plan designed specifically for your body. Contact MetabolicMDs today to start your journey toward optimal health with the right amount of exercise for your unique needs.
Comentarios