Even if you haven’t established a regular training schedule, you should aim for some movement and step-ups throughout each day. The American Heart Association recommends at least 150 minutes (2.5 hours) of heart-stimulating physical activity per week, but does not advise specific daily exercise goals. So when it comes to intense exercise habits, is it bad to exercise every day?
Meet the experts: Kenta Seki, celebrity health and fitness coach and certified yoga instructor. Jim White RDN, ACSM EX-P, Owner of Jim White Fitness & Nutrition Studios.
As with most things when it comes to health, too much of a good thing can be detrimental, even when it comes to working out. However, before you change your routine or cancel your gym membership, it’s important to understand all the potential benefits (and risks) that your daily training schedule can have on your health. Here, fitness experts explain what you need to know before taking a rest day.
Is it safe to work out daily?
The short answer is that it’s possible, but it depends on the type of workout/training being done, says Jim White RDN, ACSM EX-P, owner of Jim White Fitness & Nutrition Studios. I say. “For example, high-intensity strength training of the same muscle group can be harmful and lead to overtraining and injury.” Work according to training splits that give your muscles 24 hours to recover, such as upper body, lower body, and rest. Build in rest days between outs, then repeat the rest days with active recovery, stretching, or core training. Light intensity (walking, yoga, planking, etc.), he advises.
Daily workouts are safe as long as you include a variety of activities, varying levels of intensity, adequate recovery, and proper nutrition and hydration, says celebrity health and fitness coach and certified yoga instructor Kenta Seki. I’ll add.
How often should I train?
The frequency and duration of your activities should vary depending on your goals and other personal factors, Seki says. “The Centers for Disease Control and Prevention (CDC) recommends a minimum of 75 minutes of vigorous exercise, 150 minutes of moderate-intensity exercise, or an equivalent combination of both per week.” Activity doesn’t necessarily mean lifting weights. However, keep in mind that it also includes walking and other daily activities, Seki explains. Note: The CDC says adults 65 and older need at least 150 minutes of moderate-intensity activity, 2 days of muscle-strengthening activity, and 2 days of balance-improving activity per week, including all Doesn’t involve strenuous activity for people with.
How often you work out depends on how much time you have and how you want to break up your training, says White. “At least three days of full-body training is especially beneficial for beginners who focus on gradually loading their muscles,” he suggests.
Advantages and disadvantages of working out every day
According to Seki, there are good and bad aspects to daily training.
Strong Points
Cons
Insufficient healing time: Our bodies take time to recover after exercise, especially when it comes to strength training and high-intensity exercise. Strength training breaks down your muscles and causes micro-tears in your muscle fibers. Sufficient recovery time is required to rebuild. Injuries: Repeated overuse of the body can cause excessive inflammation, which can lead to muscle, soft tissue, or joint injuries. Mental fatigue and burnout: Overworking your body without movement variety and sufficient healing time can lead to overtraining syndrome, which can negatively impact your mindset and motivation.
Things to consider if you really want to train every day
Working out every day is possible, White says, but you have to be very intentional about it, including proper fueling and hydration, proper training splits and intensity, and incorporating lower-intensity training on rest days. Masu. “The main goal is to avoid overtraining, burnout, and injury.”
According to Seki, here’s what you should keep in mind before hitting the gym seven days a week.
Goals: Start by determining your health and fitness goals, then think about what healthy habits you’ll enjoy long-term.
Variety: Combine cardio, strength training, flexibility, and other daily activities to avoid overwork and fatigue.
Use different muscle groups: Don’t work the same muscle groups every day, especially if you’re doing strength training. Create a workout plan that changes your muscle focus each day to give your body time to recover.
Active recovery: Low-intensity activities like walking or yoga are less taxing on the body, so consider incorporating active recovery days into your routine.
Hydration: It is estimated that 75% of the American population is chronically dehydrated, and hydration plays a critical component in our body’s function and ability to recover. Therefore, be sure to drink plenty of water before, during, and after exercise.
Nutrition: Nutrition plays an important role in how our bodies function during exercise and in strengthening our bodies during recovery. Make sure you get enough vitamins, minerals, and electrolytes to keep your body functioning during exercise. Also, make sure you’re getting enough protein and other macronutrients to help rebuild and refuel.
Seki also points out that you should start slow and develop a more frequent training plan. “If you’re just starting a new exercise routine, start slowly and gradually increase frequency, duration, and intensity, so you don’t push yourself too hard right away.” Make sure to move your body properly before exercising. Please activate it. Also, be sure to cool down and stretch after you finish your workout, Seki adds.
It’s important to listen to your body and not push yourself to the point of injury. “Take things at your own pace and pay attention to your body’s cues,” advises Seki. If your body needs rest, don’t push it beyond its capacity. “Also, if you have any pre-existing conditions that might affect how you work out or how often you go to the gym, talk to your doctor for advice that’s right for you.”
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