Advice from Experts: How Often Should You Go to the Gym?
When it comes to staying fit and healthy, regular exercise is key. But with so many different opinions on the optimal frequency for going to the gym, it can be difficult to know how often you should be hitting the weights or taking a spin class. To help you decide, we’ve rounded up advice from experts on the best way to approach your fitness regime.
Factors to Consider: Age, Fitness Level, Goals
The frequency with which you should visit the gym depends on a range of factors, such as your age, current fitness level and the goals you want to achieve. According to Dr. Edward Laskowski, co-director of the Mayo Clinic Sports Medicine Center, “Most healthy adults should get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of both.” He recommends breaking this up into 30 minutes of exercise on five days of the week.
For those who are just starting out in the gym, Dr. Laskowski suggests that you start slowly and gradually build up the intensity and duration of each session. “Don’t do too much too soon,” he says. “If you’re new to exercise, start cautiously and progress slowly.”
If you’re looking to build muscle, then personal trainer and nutritionist Dr. Layne Norton recommends exercising three to four times a week, with two to three days focusing on strength training and one day dedicated to higher intensity cardio. He also suggests that you take one to two days off a week to rest and recover.
A Beginner’s Guide to Understanding How Frequently to Exercise
If you’re new to exercise or just getting back into it after a long break, then it’s important to establish a sensible workout plan. Personal trainer Joe Wuebben recommends that beginners should aim for three days a week in the gym, with each session lasting around 45 minutes. “You don’t need to spend hours in the gym every day,” he says. “Just focus on getting in, doing your workout and getting out.”
It’s also important to set realistic fitness goals and remember that results won’t happen overnight. As trainer and author of Stronger by Science Greg Nuckols explains, “It’s important to remember that your body didn’t become deconditioned overnight, so it’s not going to get back into shape overnight either.” He recommends starting with manageable goals and working your way up from there.
Regular gym attendance has numerous benefits, both physical and mental. Exercise releases endorphins, which can help to reduce stress and boost your mood. It can also help to improve your sleep quality and strengthen your immune system. According to Harvard Health Publishing, “Regular exercise can have a profoundly positive impact on depression, anxiety and ADHD. It also relieves stress, improves memory, helps you sleep better, and boosts your overall mood.”
Balancing Rest and Exercise: How Many Times a Week Should You Go to the Gym?
Rest days are just as important as gym days when it comes to maintaining a healthy workout regime. As Dr. Laskowski explains, “Overtraining can occur if you don’t allow your body enough time to recover between workouts.” He recommends taking at least one rest day a week, but if you’re feeling particularly tired or sore then it’s worth taking two days off to let your body recover.
Scheduling your workouts for optimal results is also key. As personal trainer and founder of Live Lean Eat Green, Rachel Gregory explains, “To maximize gains, you need to be performing the correct exercises at the right intensity, frequency, and duration.” She recommends alternating between different types of exercises and varying the intensity of your workouts to prevent your body from plateauing.
Making the Most of Your Time at the Gym: What’s the Optimal Frequency?
Once you’ve established a workout plan, the next step is to create an effective routine. This will help you to make the most of your time at the gym and ensure that you’re getting the best possible results. According to Wuebben, “The key to any successful workout program is consistency. If you’re consistently showing up and putting in the work, you’ll see results.”
When it comes to maximizing your results with minimal time, trainer and author of The Bodyweight Training System Mike Fitch recommends a combination of exercises. “I recommend doing a combination of full-body exercises like squats, push-ups, pull-ups, and core exercises all in one session,” he says. “This style of training allows you to get more done in less time.”
Conclusion
The optimal frequency for visiting the gym depends on a range of factors, such as your age, current fitness level and the goals you want to achieve. Experts recommend at least 30 minutes of exercise on five days of the week, with one to two days off for rest and recovery. It’s also important to create an effective routine and vary the intensity and duration of each session. With the right approach, you’ll be able to maximize your results in minimal time.
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