I’ve always wanted to write about this topic because this has been kind of a bitter-sweet experience throughout my fitness journey; I’m sure you can relate? One of the common questions most people tend to ask regarding their fitness routine is “how often should I have to do cardio exercises?”
According to the CDC (Centers for Disease Control), your long-term goal should be to achieve a regular cardio exercise of at least five times per week. Of course, the more you can achieve the better for you. If you’re still at that point where you’re trying to set up small, more achievable goals while you gradually build upon them, you should aim to get cardio in at least three times per week, keeping in mind that this is also based on what your fitness goal is.
You might want to stick with just two or three days per week and then gradually work your way up to five days for starters. Plan your workouts to include a combination of:
- cardio
- strength training
- core work
- stretching
To achieve the best results, a workout program should consist of cardiovascular and strength training exercises. Every time we lift weights, we increase our lean muscle mass, which allows us to increase body metabolism and also helps us to burn calories at a faster rate, even when we’re not working out. Cardiovascular exercise isn’t just essential in maintaining good heart health. Cardio exercises can help to:
- burn calories
- boost our mood
- decrease stress
Working Out for Muscle Gain
When it comes to acquiring lean muscles, we must find the right balance between cardio exercise and strength training. We don’t want to be on the wrong side of the scale; doing too much cardio leaves us with the risk of losing those hard-earned muscles while on the other hand, if we don’t do enough of the strength training then our muscle gains will be almost insignificant.
Cardiovascular Exercise
Focus on shorter, high-intensity sessions, like 25 to 30 minutes of HIIT. You can do this for two to three days a week.
Strength Training
For strength training, you must hit the weights at least two to three days a week if you’re ever going to achieve any significant muscle growth. The structure you’ll adopt for the workouts and the number of days you dedicate in a week to strength training depends on your current level of fitness.
Below are some basics of strength training to help you through your workout. Please note that this schedule should be considered based on the individual’s training level
If you’re comfortable with 4 days straight of strength training, then you should consider splitting the sessions in the week into; upper (arms, chest, and abs) and lower (legs) body segments.
For example:
Not gaining muscles as quickly as you would like?
Then you are most likely experiencing some form of dreaded body plateau. Whenever you subject the same body parts to the same exercise routines and amount of weight over an extended period, there’s a high probability that your body will stop responding to your workouts.
To get back to the muscle-building phase, you’ll have to shake things up a little.
Safety Tips
First, before you begin your cardio workout routine, take stock of your fitness level and ensure you’re realistic about what you can achieve with any exercise program you decide to go with.
If you’ve lived a sedentary lifestyle, then you should start with short workouts of low intensity. Gradually, you can then build up your endurance, and make your workouts last longer. Once you’re used to longer workouts, you can slowly increase your cardio workout intensity.
Remember to keep these safety tips in mind:
- Do some light warm-up with a few minutes of brisk walk or calisthenics, and also cool off the same way.
- Don’t hesitate to skip a workout if you feel sick or you don’t have much energy.
- Hydrate with enough fluids before, during, and after the workout.
- You should try to avoid running or jogging on uneven terrains as this could increase your risk of a fall or getting an ankle injury.
- Stop if you feel sudden pain or have trouble catching your breath.
Remember, Respect Your Body. it’s the only one you’ve got.
Much Love, Xx!
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Disclaimer: Please note that while I am a health coach by profession, I am not YOUR doctor. This article is for informational and educational purposes only and does not constitute medical advice nor does it establish any kind of medical relationship between you and me. I will not be held liable for any damage resulting from or related to your use of this information.