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How Long Should I Work Out For?
In general, your workouts do not need to be long to be effective. Many people who are new to fitness imagine slogging around for hours on the treadmill. This doesn’t need to be the case.
The length of your workout will largely depend on your fitness level, as well as the type of training and intensity you’re working out at. The CDC recommends at least 30 minutes of moderate-intensity aerobic activity 5 days a week, as well as 2 full body strength training sessions(1). Making sure you’re hitting these minimums for exercise is a great way to make sure you’re on track. However, if you’re under the recommendation, it’s okay, we all must start somewhere!
When it comes to the type of workout you’re completing - HIIT, circuit training sessions, or sprints will typically be quicker than moderate-intensity cardio sessions, as you’re working out at a higher intensity. For strength training sessions, you may want to schedule more time for warming up and resting between sets.
How Much Weight Should I Use When Strength Training?
When strength training, it’s important to always remember that the workout you’re performing is ‘your workout’. Don’t focus on the number of weight others are using to complete workouts. Instead, focus on your rate of perceived exertion on a scale of 1 to 10. When strength training, you should feel a perceived exertion of 7 to 9, each rep should feel challenging with the last reps and sets feeling significantly harder. If you complete a workout and aren’t feeling challenged, you know it’s time to move up in weight the next time you complete that workout.
How Often Should I Rest?
Your rest will depend on your workout schedule. Like I said previously, I recommend 1 or 2 full days of rest in your schedule. This isn’t only great for giving your body time to recover from your workouts, it also can be a great time for self-care to promote mental health.