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How often to work out for health, strength, and weight loss

It is often recommended that people who want to improve their health, strength or lose weight should exercise 3-5 times a week. However, there is no hard and fast rule as to how often you need to work out and it ultimately depends on your goals and preferences.

If your goal is to improve your overall health, then working out 3-5 times a week is a great starting point. However, if your goal is to increase strength or lose weight, then you may need to exercise more often. Here are a few fitness regimes that you can follow for your workout considering frequency and intensity

Frequency

If you want to improve your overall health:

● Work out 3-5 times a week for 30-60 minutes at a moderate intensity. Moderate intensity activities include walking, jogging, biking, swimming, etc.

● Include both cardiovascular and strength training exercises in your workout routine.

● Add in some flexibility and balance exercises to your routine as well.

If you want to increase strength:

● Work out 3-5 times a week for 45-60 minutes at a moderate to high intensity.

● Include resistance training exercises in your workout routine, such as lifting weights, using resistance bands, or bodyweight exercises.

● Focus on compound exercises that work multiple muscle groups at once.

If you want to lose weight:

● Work out 3-5 times a week for 60-90 minutes at a moderate to high intensity.

● Include cardiovascular and strength training exercises in your workout routine.

● Make sure to include a healthy diet along with your workout routine.

Intensity

If you want to improve your overall health:

● Do moderate intensity activities, such as walking, jogging, biking, swimming, etc.

● You should be able to talk but not sing while working out at a moderate intensity.

If you want to increase strength:

● Do high intensity activities such as sprinting, lifting heavy weights, or plyometric exercises.

● You should be working at 80-95% of your maximum heart rate and only be able to say a few words at a time.

If you want to lose weight:

● Do moderate to high intensity activities such as walking, jogging, biking, swimming, etc.

● You should be working at 60-80% of your maximum heart rate and be able to talk but not sing while working out.

No matter what your fitness goals are, it is important to find an exercise routine that you enjoy and will stick with. If you don’t enjoy your workout, you are less likely to stick with it. Also, make sure to listen to your body and rest when you need to. Overworking your body can lead to injuries.

No matter what your goals are, it is important to listen to your body and give yourself enough rest between workouts. Remember that you can still reap the benefits of exercise even if you don’t work out every day. The most important thing is to be consistent with your workouts and to find an exercise routine that you find pleasure in.

Finally, don’t forget to warm up before your workout and cool down afterwards. Warming up and cooling down helps prepare your body for exercise and helps reduce the risk of injury.

Consult a Doctor

The best way to determine how often you should work out is to consult with a health professional or fitness coach who can help you create a workout plan that fits your specific goals and needs.

Also, if you feel any injury or even a minor pull, make sure you got to a physiotherapist to check if you have any muscular imbalance. You can visit Best Nutritionist in Lahore at Fatima Memorial Hospital for more help.

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