Should We Work Out Every Day?
According to the Department of Health and Human Services, you need to work out at least 150 minutes a week for moderate exercise and a minimum of 75 minutes for vigorous workouts. How you divide that workout time depends on you. You won’t get the benefits if it’s done all in one day and it could even cause injury. Should you workout every day, or is every other day just as beneficial? There’s no real guidance on this but I have my own philosophy based on science.
Workout every day, but vary your workout.
Strength training should be part of your workout regimen. When it is, you need a day or two between workouts for the tiny microtears in the muscle to heal. Should you sit at home during those rest days? No! The days you aren’t strength training should be devoted to other types of exercise, such as flexibility training and endurance/cardio workouts. Remember, the 75 to 150 minutes is a minimum amount of exercise time.
Doing something every day is better than doing nothing.
While the minimum for moderate workouts is 150 minutes, I believe that between 240 and 300 minutes a week if far better, particularly if your goal is weight loss. You can also increase the intensity and reduce the amount of time spent every day. Vigorous exercise cuts the amount of time in half. If you do a half hour of exercise six days a week with three days of vigorous exercise and three days of moderate exercise, it’s like doing 270 minutes of moderate exercise for the week.
Exercise can include a number of activities.
You don’t have to do deep knee bends to get exercise. You can go for a walk, ride your bike or swim. If you’re running short on time, make your housework part of your regimen. Do it with vigor or turn on the music and dance your way through the tasks. Our programs can guide you with a program designed to help you get the right amount of all types of exercise and become your fittest quicker.
- One interesting study found that you could break your workout into sections, as long as each was at least ten minutes long. If you don’t have time to walk for a half hour, go for three ten minute walks throughout the day.
- As a general rule for those that want to lose weight, doing strength training two to three times a week, straight cardio two days a week and active resting–such as walking, is a good plan. I’ll create a plan designed specifically for you.
- You might think that more is better and do hours of exercise every day, including vigorous strength training. Exercising, particularly strength training, too much can actually negate your efforts to get fit and cause muscle loss.
- Make workouts fun and have a workout partner to share successes and goals. A workout partner will hold you accountable. Consistency and staying active are the keys to success.
For more information, contact us today at Reggie C Fitness
If you want to transform yourself into the shapely you hiding inside, our program at RC Fitness in Houston, TX, can be the perfect option. It uses a variety of techniques and different types of fitness training. Resistance training, endurance, balance and flexibility are all important to be the healthiest, shapeliest and most alluring you.
Your weight isn’t the only measurement you use to see if you’re making progress, so why do you let the scale bully you and taunt you. Maybe it’s because you aren’t aware of the other options and really, how well they work, providing a more accurate idea of how you’re doing on your fitness program. The scale doesn’t also show the real progress you made, which can be devastating and the reason to use several techniques.
At RCF in Houston, TX, clients get the best information to help them look fantastic. You’ll find some great workout routines online that include exercises for a perky butt. I’m going to go through a couple here, to give you an idea of what exercises work, but to get the best direction, watching it being performed online is the best. You’ll get the exercises discussed here and many, many more. Our 21-day challenge has lots of exercises to tone.
When you go on a diet or change your diet to include healthier foods, depending on what type of diet you choose, the body makes changes. To find what happens to the body on a diet, we’ll just include a diet that changes from junk food to healthy food, because that’s where you see the most beneficial changes. At your first healthier meal on the first day, your body responds.
At RC Fitness in Houston, TX, we focus on finding ways to boost not only your physical well-being, but your mental well-being as well. While looking good is fabulous and can make you feel better, if you suffer from issues like depression and anxiety, it’s not enough. There’s good news. Many of the things you do to help your body can also improve your mental health. You can reduce anxiety through exercise and the right diet. Studies show the right balance of gut bacteria can improve depression and anxiety, but to get that healthy balance, you need to feed the bacteria the right food. That’s where prebiotics enter the picture.
Most people don’t realize how much science is necessary for a great workout. You can do all the spot training you want and you won’t get the results you want. Do you want to lose weight? Don’t bother with spot exercises—also called isolation exercises, do compound and core strength training instead. They burn more fat, while building muscle tissue. The more muscle tissue you have, the higher your metabolism is. That’s because muscle tissue requires more energy—calories—to maintain than fat tissue requires.
Many of the goals clients have at Reggie C Fitness in Houston, TX, is to get rid of muffin tops, have a flatter belly or get six-pack abs. If it were only doing spot exercises, it would be easy, but the answer is more complicated. No matter how toned your abs are, it won’t matter if you have a layer of fat covering them. I can’t emphasize that enough. Spot training builds muscle tissue, but doesn’t remove the fat from just that area. When you lose weight, you lose it from all areas of the body, not just one spot.
If you’ve ever worked out hard or gone on a day’s run, you probably feel fabulous, and maybe even relaxed when you’re done. There are several reasons exercising, like running, can feel so good. Running can help relieve stress, which is the first reason. When you’re under stress, your body creates hormones that make changes so you can run away or fight. When you run, you burn off those hormones and your body goes back to a relaxed state. The changes were important for early man, when stressful situations were life threatening. That’s normally not the case today.
RC Fitness in Houston, TX, one of the top priorities of many clients is to get rid of belly fat. You have to first educate yourself on what causes belly fat, since preventing it is part of the struggle. First, your diet is a huge contributor to belly fat—visceral fat. Sugar and sugary foods are high on the list of promoting fat around the mid section. Whether you drink it or eat it, if it effects on your body. In fact, high-fructose corn syrup is one of the leading causes—and it’s in everything, since it’s cheap. Several studies show that high-fructose corn syrup reduced metabolic rate, decreased insulin sensitivity and increased belly fat.