How many days a week do we really need to exercise?

Determining how many days a week a person should exercise depends on many factors, from training goals, personal schedules to the body's ability to recover. Therefore, there is no one-size-fits-all answer.

Most people exercise with a clear purpose. Based on that purpose, the frequency of exercise per week would be as follows:

General health and fitness

If the practitioner does not have a specific goal of gaining or losing weight, but only wants a stronger and more toned body, he can practice at least 3 times a week. With this goal, the practitioner can practice any muscle group he likes, participate in any endurance exercise he wants, from walking, jogging to cycling, according to Men's Health magazine (Australia).

Experts recommend 75% of your workout time be strength training, 25% be endurance training. On your days off, if you want to exercise, just a light 20-minute walk is enough.

People who are too busy only need to practice about 7 to 15 minutes/day with light weights but practice continuously.

Exercise to lose weight

People who want to lose weight should start with a frequency of 3 days/week. Many people want to lose weight quickly so they are willing to exercise 6 or 7 days/week. For beginners, this is not recommended because it will put a lot of pressure on the body. They should start with 3 days/week, then gradually increase the intensity and frequency of exercise.

The key to successful, sustainable weight loss is not strict dieting combined with high-intensity exercise, but consistency. People who want to lose weight need to cut calories scientifically , maintain consistency, and make exercise a habit.

Muscle development

People who want to build bigger muscles should train at least 3 to 5 days a week. The main exercises are strength exercises, such as lifting weights, pull-ups, and squats.

Exercises should gradually increase in intensity to create new muscle stimuli. With weightlifting, exercisers need to be careful when increasing exercise intensity. If they increase too suddenly, it can easily lead to injury. In addition to exercise, people also need to eat enough protein, healthy fats and get enough sleep for the best muscle growth.

Stay in shape even when you're busy

For those who are too busy, it is not always possible to spend hours in the gym. To stay in shape, they can do short exercises from 7 to 15 minutes/day and maintain regularly.

For example, if you don't have time, you can take 10 or 15 minutes a day to jog. You can also go to the gym for just 15 minutes but lift weights continuously. The intensity of the exercise does not need to be high, for example, the number of lifts per set is only 50% of the maximum capacity, the weight is light but the exercise is continuous to make the most of the exercise time, according to Men's Health .

Source: https://thanhnien.vn/chung-ta-thuc-su-can-tap-the-duc-bao-nhieu-ngay-mot-tuan-185241225164902131.htm