I frequently hear from current and future clients some frustrations about working out because there is so much conflicting information about what types of workouts to do and how often or how long to workout that it gets overwhelming. I am breaking down some important basics from FAQs about exercise below.
Q. How long should I be working out for and what types of workouts should I be doing?
A. According to the American Heart Association (AHA), at minimum adults should:
Get at least 150 minutes per week of moderate-intensity aerobic activity OR 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.
Add moderate- to high-intensity muscle-strengthening activity at least 2 days per week.
Increase amount and intensity gradually over time. You will gain even more benefits by being active at least 300 minutes (5 hours) per week.
Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.
*I can also share recommendations for kids – if you are interested email me at hi@hellocoaching.info and I will email those to you!
Q. How important are rest days? What is the difference between active rest and rest?
A. Ideally you should incorporate a rest day into your workout regimen every 2-3 days. Why? Rest days allow your body to recover and repair, they help prevent overtraining, injury and burnout.
Active rest refers to light, restorative activities like stretching, massage and some types of yoga. Rest includes sleep and relaxation. Basically activity is at a minimum on rest days and movements are non-strenuous and lower intensity on active rest days.
Q. How often should I change my workouts?
A. As with everything in fitness, the plan depends on your goals. In general, the key is to vary your area of focus and intensity from workout to workout. For most people, you should change up your entire workout routine every 6-8 weeks, and if you are looking for more optimal results switch your routine up every 2-4 weeks. Why? Changing your fitness routine will produce continued progress, assist with injury prevention, and help you maintain motivation.
One of the reasons I post monthly fitness challenges on my social media is to help keep myself and others in my community engaged in fun and different workouts that challenge our bodies in different ways. That is where we get results!
Q. Is it better to commit to one long workout or a few short sessions?
A. The best workout is the one you will consistently do so whichever options works best or you is what is best. That said, recent science is showing additional benefits to mini workouts including: improving exercise adherence, increasing ability to exercise at a higher intensity, lowering blood pressure and reducing the stress of finding time for your workouts.
I actually wrote an entire article on Mini Workouts and you can read it here.
Q. What are the signs of overtraining?
A. Let’s first define what overtraining is. Overtraining occurs when a person exceeds their body’s ability to recover.
There are various physical signs of overtraining which can include:
· Increased muscle soreness that gets worse the more you train
· A plateau or decline in athletic performance
· Inability to train at the level you usually do
· Excessive sweating and overheating
· Feeling like your muscles are heavy or stiff, especially your legs
· Burnout
· Diminished appetite
If you have these or other symptoms, there are a few ways you can try to combat overtraining. You can take a longer and/or more frequent breaks to allow more time for recovery, or reduce the intensity and/or frequency of your workouts. You can focus on getting more sleep and more active rest like massages.
One more note about overtraining: there is a line between exercise addiction and overtraining. Yes, I’m serious. Exercise addiction is the compulsive urge to work out intensely and frequently despite possible adverse consequences. While not a clinical diagnosis, exercise addiction shows up in behaviors like: unsuccessful attempts to reduce the intensity or frequency of exercising; irritability or other mood changes when not able to work out; recurrent preoccupation (persistent thoughts) related to working out, and hiding frequency or intensity of exercise habits from others. Of course all bodies are different and a regular workout routine for you may be too intense or prolonged for someone else, but if you have any concerns about exercise addiction or overtraining then you can consider reaching out to a mental health professional.
Q. Can I successfully workout and better my fitness habits without a gym membership?
A. Absolutely! A gym membership is a nice to have, not a have to have, when it comes to the world of exercise. There are so many options available in your home, in local parks and on hiking trails; on beaches and in forests; and even on your phone! As the saying goes, there’s an app for that! I personally (as a certified fitness coach and personal trainer) do not have a gym membership – I pay drop in fees for the classes I love but I use a mix of app training, Pinterest plus my own experience and skill set to create various workout routines. This saves me money and keeps me in control of what I want to train during any particular time period. Some people love the gym (I used to, I had 4 different concurrent gym memberships prior to 2020), and some don’t, and either works great.
You can layer in the details I shared above to enhance your training benefits and awareness, and if you ever want more customized fitness training I do offer those services in four different areas:
1. In tandem with a nutrition coaching program
2. To senior citizens
3. To kids
4. To people with special needs
I offer virtual training services nationwide and in-home services in Henderson and Las Vegas, NV.
At the end of the day, creating better fitness habits comes down to two main points: listen to your body and do what you enjoy!
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