Daily physical activity is essential for general health and well-being. From boosting energy levels to improving our physical health and mental well-being, making time for daily exercise is important. But how long should you train a day? Unfortunately, the answer is not necessarily simple. Like exercise and physical activity itself, this is not a one-size-fits-all situation. It depends on a number of factors, including your current fitness level, the type of training you’re doing, and your individual goals. Let’s break down all the things to consider when deciding how much time to set aside for exercise.
Factors that determine how long to train
When it comes to determining how much exercise you should get, there are a number of different factors that need to be taken into account. These factors can range from the recommended amount of time to your overall goals and your current fitness level. Understanding the basics of these factors can help you determine how much time you should spend in physical activity each day.
First, consider your fitness goals and what is recommended for different exercises. Are you looking to lose weight, build muscle, or just stay in shape and improve your overall health? Depending on your goal and the exercises you are doing, you may need to spend more or less time exercising each day.
Another factor to consider is your current fitness level. If you’re relatively new to exercise, it’s important to start out slow and gradually increase the intensity of your workouts over time. If you start with high-impact, vigorous-intensity activity, you may be at risk of injury or even burnout. Low intensity workouts may not take as long, especially for a beginner’s workout routine.
Finally, when trying to determine how much exercise you should get each day, consider how much time you have to spend exercising. Depending on your schedule and lifestyle, you may have little extra time to exercise or have several hours available each day.
Cardiovascular and aerobic activities
How long should you train a day when it comes to cardio and aerobic exercise? The recommended amount is 150 minutes per week or 30 minutes of training per day for moderate exercise.1, although some may extend it based on their personal needs. While this is the recommended amount to reserve for cardio in your weekly training plan, even a small period of time spent in physical activity can be beneficial.
However, when it comes to cardiovascular and aerobic exercises, it is important to consider both the time and the intensity of the training. If you want to improve your cardiovascular health, moderate-intensity activity such as walking, jogging, biking, or swimming is ideal.
High intensity interval training (HIIT) is another type of exercise that has been gaining popularity in recent years. HIIT involves alternating bursts of intense exertion with periods of rest and recovery. HIIT workout duration is typically 10 to 20 minutes, and studies have shown that they can be just as effective as traditional aerobic exercise when it comes to improving cardiovascular health. However, the exercises you choose for your HIIT workout should be tailored to your fitness level, as they can be more strenuous than constant aerobic activities.
Strength and weight training can help you build muscle and increase strength, as well as improve your overall health. When it comes to how long you should strength train, there’s no one-size-fits-all answer. Ultimately this will depend on a few factors such as your fitness level and your goal. Also, the time spent on strength training will be more determined by the number of sets and repetitions included in your routine.
According to a 2020 study, performing even a single set of 6 to 12 repetitions can be effective in improving strength.2. Of course, you will be able to see more improvements with more than one set3.
If you’re short on time, you can choose exercises that target and exercise multiple muscle groups at once, as they will give you the most benefit in the least amount of time. These exercises can include pushups, squats, planks, lunges, and deadlifts. You can do sets of 8 to 12 reps with short rest periods of no more than 60 seconds between each set.
Again, time spent on strength training routines can vary based on experience, sets, reps, and rest period.4.
Do your workout at Chuze Fitness
So ultimately, the time spent exercising each day can vary for each person. At the end of the day, it’s all about what works best for you and what can help you reach your goals.
If you’re looking for a supportive community to motivate you and keep you on track on your journey, look no further than our community at Chuze Fitness. From personal trainers to fitness classeswe are here to help you achieve your goals and become your best self yet.
Mayo Clinic. How much should the average adult exercise every day? https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/
Sports medicine. The minimum effective training dose required to increase 1RM strength in resistance-trained men: a systematic review and meta-analysis. https://pubmed.ncbi.nlm.nih.gov/31797219/
Journal of human kinetics. A systematic review of the effects of different volumes of resistance training on muscle hypertrophy.. https://pubmed.ncbi.nlm.nih.gov/35291645/
health line. You asked, we answered: How long should a workout last? https://www.healthline.com/health/fitness/how long should a workout be#weightlifting
Ani is the vice president of fitness at Chuze Fitness, overseeing the group fitness and team training departments. She has had a career spanning over 25 years in club management, personal training, group exercises, and instructor training. Ani lives with her husband and son in San Diego, CA and she loves hot yoga, snowboarding and all things wellness.