Whatever your day looks like, incorporating at least one Physical activity is crucial for your health, according to a study done in 2017, 41 percent of daily working people fails to incorporate an active lifestyle in their day to day life, You may be inclined to increase your levels of activity.
But It's Very hard to decide just how much exercise should you be doing to reach your fitness goals, whatever that goal may be.
Although there is not a one-size-fits-all solution, you should obey and apply principles and guidelines to your training to ensure that you have a healthy, effective, safe, and enjoyable workout regime.
The type of workout you do ultimately depends on your ability, goals, likes and dislikes, equipment available, what injuries you have, and how much time you have available
How often a week should you Exercise?
“You should train at least three times a week if you want to achieve your health and fitness goals in a reasonable amount of time, and stay fit and healthy,” explains Seon Grazi, physical trainer at PSFM,
But If You are not a fitness enthusiast, you probably don't want to spend much time on intense activities, like hitting the gym, but Seon says training only once or twice a week won’t give you more than a low level of fitness.
Exercising four or five days a week is desirable, but because of time constraints, most individuals find it unachievable, so Seon says it's better to strive for three: "This exposes the body to an ample training stimulus during the week that helps the body to adapt, become stronger, leaner and fitter."
How long should your exercises be?
Seon recommends spending 10 minutes warming up and mobilizing your body, 30-40 minutes weight training, and five-10 minutes cooling down and stretching,
Some people say that if you use the time wisely, you can get an intense and effective workout in half an hour, but Seon thinks that you should exercise for 45 minutes to an hour if you want to make real progress.
How many days can you lift weight in a row?
You'll overload your joints and tendons if you don't give your muscles time to heal, which might become sore, or worse you could give yourself an injury such as tendonitis.
Seon recommends taking a day’s rest between sessions if you regularly lift weights. “You can train two days in a row but definitely try to avoid doing three days in a row unless you are an advanced lifter.”
A combination of weight training and cardiovascular (aerobic and anaerobic) practice should provide a well-balanced workout routine, but Seon says that if you don't have time for both, concentrate on doing two or three weight sessions a week.
However, If you're exercising different body parts every time, it's OK to weight train on consecutive days, Seon believes that whole-body exercises are better for the general public who want to lose fat and boost their health.