How Long Should You Train for Maximum Results?
One of the most common questions we get is “How long should you train?” Finding the right amount of training is an important component of long term fitness. Use this as a useful guideline.
While there is no exact number that is considered the “right” length of time to exercise, there are helpful guidelines to follow depending on your goals. The Surgeon General recommends at least 30 minutes of exercise broken down into two 15-minute intervals or three 10-minute intervals on most days of the week.
These numbers, however, are only a start. In other words, it is better to follow this advice then to do nothing at all. Our program goes beyond these minimum standards.
For exercise to be considered aerobic, it involves the larger muscles in the body (i.e. glute and leg muscles), it is usually rhythmic or repetitive, and it should continue for at least 20 – 30 minutes at a minimum. Examples of oxygen-bearing aerobic activities (cardio) include walking, jogging, swimming, and biking.
The body burns more calories if the workout lasts longer. Of course, this will vary depending upon how intense the workout is and how hard you push yourself. At least thirty minutes of oxygenbearing activity will help burn a good amount of calories and provide an environment for the body to break a good sweat and raise the heart rate for increased performance. This number is a
minimum and should ideally be extended to 45 or 60 minutes.
If you are getting anywhere between 45-60 minutes of oxygen-bearing activity four to six days a week, then you are putting your body in a good range for optimal health and fat loss. Anything beyond that is performance driven. If accelerated fat loss is desired, you have the option to choose to go beyond 60 minutes of cardio per day. If you decide to do so, we recommend that you split this time into two workouts; perhaps you can do one workout in the morning and one in the evening.
On the other hand, if you cannot find the time for a 60-minute workout and have to limit yourself to 20 or 30 minutes, then we recommend that you workout at a very high intensity in order to get the most out of the shorter time interval.
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