With so many different exercise routines and training types, understanding how to get started can be overwhelming. You may be wondering what the best training schedule is, what kind of exercise you should include, and how often you should do them.
I start by saying, some exercise is better than nothing! You don’t want to feel discouraged even starting because you feel you can’t do a certain number of days a week or a certain length of training every day. Just walking around the block for 10 minutes is going in the right direction. Do as much as you can.
Best results are obtained for people with the general goal of improving health and fitness, consistently incorporating different types of exercise, and reaching moderate intensity during their training. Regular activities boast a variety of health benefits, including weight management, reduced risk of illness, strengthening bones, improving brain health, and improving your ability to carry out daily activities.
As a personal trainer, many of my clients ask me to create a training schedule that best suits my lifestyle and goals. It’s customized for each person, but there are some basic guidelines I follow.
How often do you need to exercise?
The CDC recommends 4-5 days of exercise per week to improve overall health and fitness. The recommended length is at least 30 minutes a day, but better than not exercising.
Depending on your personal goals, accessibility to the gym, and the type of exercise you enjoy (ie running, weightlifting, Pilates), your training schedule will be with others. May look different. However, this is the training schedule I generally recommend to improve overall health and fitness.
As a certified personal trainer, yoga and Pilates instructor, clients are encouraged to exercise 5 days a week and divide their training into the following:
How many days of aerobic exercise do you need to do each week?
The amount of aerobic exercise you should do depends on your goals. If your goal is to lose weight, participating in at least two days of high-intensity interval training (HIIT) or another aerobic exercise (rotation, swimming, high-speed walking, etc.) is recommended for my weight loss clients. It is something to do.
These active activities increase calorie burning. Most low-intensity aerobic exercise only increases calorie burning during activity and perhaps shortly after, but HIIT training leads to a “post-burning effect.” This means that you are consuming calories not only during training, but also for hours after your training session.
How many days do you need to do strength training each week?
We recommend that you do strength training for your clients three days a week. Studies have shown that not only does strength training help you lose overall weight and fat, but it can also improve your body’s image. Many of my clients report that they are stronger and more confident after a single strength training session because they feel a sense of accomplishment in strengthening their body. Other clients have noticed that after adding strength training, they see their bodies begin to release weight and eventually the scales begin to drop.
Weekly training plan sample
I usually recommend adding Pilates core work to strength training days or yoga, or stretching on aerobic days.
However, if you’re busy with time, you can do aerobic exercise and strength training on the same day. Keep in mind that it is best not to do the same strength training workouts for two consecutive days, as muscles take longer to rest and repair. You can do aerobic exercise, core work and stretching every day!
This sample workout plan shows what a balanced week-long workout looks like, including strength training, cardio, yoga, and rest days.
- Monday: Strength training with Pilates abdominal muscles and yoga stretch (whole body)
- Tuesday: Cardio HIIT session (20-30 minutes) or long walking / swimming
- Wednesday: Strength training (whole body) & Pilates abdominal muscles and yoga stretch
- Thursday: holiday
- Friday: Strength training with Pilates abdominal muscles and yoga stretch (whole body)
- Saturday: Cardio HIIT session (20-30 minutes) or long walking / swimming
- Sunday: holiday
