How Often Should Trainers Work Out?
You definitely need to stay fit for your mostly-one-man-show in the training business. While maintaining a good state of thinking and eating healthy food could represent 2 side of the triangle of physical requirements the third side will be physical exercise. But the here's the rub: How often should you workout per week? When putting together your workout routine, the first major component you need to figure out is your exercise frequency.
Here’s the 3 specific exercise frequencies that we need to care about most:
Overall Exercise Frequency: How often and how many times will we do any form of exercise (weight training, cardio, etc.) per week?
Weight Training Frequency: How often and how many times will we weight train per week?
Muscle Group/Body Part Frequency: How often and how many times will we train each muscle group or body part per week?
For now, let’s focus on those 3 extremely important frequencies.
Overall Exercise Frequency: The first thing we need to decide on is how many times we will workout per week total. This would include weight training workouts, cardio workouts, whatever. It’s our overall exercise frequency. Now, this is the one that can vary the most because it depends on many factors specific to you and your goal (example: a fat person with the primary goal of losing fat may have 4 cardio workouts per week, while a skinny person with the primary goal of building muscle may do no cardio whatsoever). Because of this, it’s impossible to say exactly how often/how many times everyone should be working out per week total. However, there is 1 general rule one can set in terms of everyone’s overall exercise frequency:
That rule is: take at least 1 full day off per week from all forms of exercise.
That means, AT THE VERY MOST, you should be exercising 6 times per week total (and again, this includes weight training, cardio, and any other form of exercise). This is based on the assumption that there is no one reading this that needs to be or would benefit from working out 7 days a week. In fact, I’d say that there are many people reading this who should set their maximum total exercise frequency at between 3-5 times per week depending on their goal. Why? Because it’s not only NOT necessary for reaching your goal… it’s almost always counterproductive.
Here’s the 3 specific exercise frequencies that we need to care about most:
Overall Exercise Frequency: How often and how many times will we do any form of exercise (weight training, cardio, etc.) per week?
Weight Training Frequency: How often and how many times will we weight train per week?
Muscle Group/Body Part Frequency: How often and how many times will we train each muscle group or body part per week?
For now, let’s focus on those 3 extremely important frequencies.
Overall Exercise Frequency: The first thing we need to decide on is how many times we will workout per week total. This would include weight training workouts, cardio workouts, whatever. It’s our overall exercise frequency. Now, this is the one that can vary the most because it depends on many factors specific to you and your goal (example: a fat person with the primary goal of losing fat may have 4 cardio workouts per week, while a skinny person with the primary goal of building muscle may do no cardio whatsoever). Because of this, it’s impossible to say exactly how often/how many times everyone should be working out per week total. However, there is 1 general rule one can set in terms of everyone’s overall exercise frequency:
That rule is: take at least 1 full day off per week from all forms of exercise.
That means, AT THE VERY MOST, you should be exercising 6 times per week total (and again, this includes weight training, cardio, and any other form of exercise). This is based on the assumption that there is no one reading this that needs to be or would benefit from working out 7 days a week. In fact, I’d say that there are many people reading this who should set their maximum total exercise frequency at between 3-5 times per week depending on their goal. Why? Because it’s not only NOT necessary for reaching your goal… it’s almost always counterproductive.
Best Cardio Workout Frequency to Lose Fat
Not a runner? No sweat. Start a walking routine instead. Researchers found that overweight people who did 45-minute speed-interval walking workouts and toning exercises four times a week lost 23 pounds in 16 weeks. This will help to perfect your form, so that walking feels good and doesn't become boring over time.
It takes oxygen to keep all of your muscles firing and not run out of steam. Filling your lungs completely allows you to burn fat more efficiently and improve your endurance. To maximize your breathing, focus on exhaling as deeply as you can.
Get your abs in on the action. Hinge slightly forward from your hips, not your waist, and you'll engage your core. The payoff is a stronger midsection, which will prevent aches in your back and hips. Bend your elbows. You'll swing your arms faster, and your legs will automatically accelerate to keep up. To amp it up even more you can swing your arms back until your hands are next to your ribs. Step shorter. Don't be tempted to lengthen your stride to speed up. It sends a jolt to your joints and ultimately slows you and your calorie burn down.
It takes oxygen to keep all of your muscles firing and not run out of steam. Filling your lungs completely allows you to burn fat more efficiently and improve your endurance. To maximize your breathing, focus on exhaling as deeply as you can.
Get your abs in on the action. Hinge slightly forward from your hips, not your waist, and you'll engage your core. The payoff is a stronger midsection, which will prevent aches in your back and hips. Bend your elbows. You'll swing your arms faster, and your legs will automatically accelerate to keep up. To amp it up even more you can swing your arms back until your hands are next to your ribs. Step shorter. Don't be tempted to lengthen your stride to speed up. It sends a jolt to your joints and ultimately slows you and your calorie burn down.
Try out this cardio routine and determine how effective it is for you:
From 0 to 5 minutes: Easy to medium warm-up walk, speed 120 to 130 (3 mph)
From 5-15 minutes: Moderate walk, speed 130 to 140 (3.5 mph)
From 15-17 minutes: Brisk walk, speed 140 to 160 (4 mph)
From 17 to 27 minutes: Moderate walk, speed 130 to 140 (3.5 mph)
From 27 to 29 minutes: Brisk walk, speed 140 to 160 (4 mph)
From 29 to 39 minutes: Moderate walk, 130 to 14 (3.5 mph)
From 39 to 45 minutes Medium to easy cool-down walk, speed 120 to 130 (3 mph)
From 0 to 5 minutes: Easy to medium warm-up walk, speed 120 to 130 (3 mph)
From 5-15 minutes: Moderate walk, speed 130 to 140 (3.5 mph)
From 15-17 minutes: Brisk walk, speed 140 to 160 (4 mph)
From 17 to 27 minutes: Moderate walk, speed 130 to 140 (3.5 mph)
From 27 to 29 minutes: Brisk walk, speed 140 to 160 (4 mph)
From 29 to 39 minutes: Moderate walk, 130 to 14 (3.5 mph)
From 39 to 45 minutes Medium to easy cool-down walk, speed 120 to 130 (3 mph)
Source: aworkoutroutine.com;
Natalie G. Mackenzie, thefitnessmagazine.com
Natalie G. Mackenzie, thefitnessmagazine.com
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