People
often email me asking how many days per week should they workout. For the
average person wanting to lose weight and focus on fat loss, the answer is
simple. They will get fantastic results by training hard only three days per
week. Now for the average person, that should be manageable.
And yes,
all three of those workouts should be done in less than an hour. Research shows
that 20-30 minutes of interval training is more effective than 40 minutes of
slow cardio for weight loss. Combine the intervals with 20-30 minutes of
strength training. Do that 3 days per week, and pow, you'll lose fat fast.
(With good nutrition too, of course!)
On off
days, I encourage people to be as active as possible, but without making extra
effort to go to the gym. Walking to do your errands for an hour is great, if
you have the time. Just do some form of health-promoting exercise (which can
mean a half hour walk, yoga, or aerobic training if you desire). The duration
and intensity of these off-day workouts depends on your fitness level, your
recovery capacity, and your nutrition plan.
For many
people, New Year's resolutions mean a return to high-volume cardio programs.
But I urge restraint, caution, and conservatism. Trying to re-do your old
running programs after some time off is a recipe for disaster.
If you
plan on resuming a former running program, please start conservatively,
especially if you are running on hard surfaces. Start easy. Build up in volume.
Monitor your energy levels, strength levels, and mood. Be conservative, train
consistent, and superior results will be yours.
And what
about for beginners? How often should they workout?
Well, if
you are the utmost of beginners, and haven't done any formal exercise in a
long, long time, then simply do 3-6 bouts of 5 minutes of walking each day.
Every day. Progress with your walking by increasing the time you walk and
decreasing the number of "bouts" per day. For example, in week 3 of
your exercise program, do 3 bouts of 10 minutes per day. And by week 6, you
should be able to walk for 30 minutes straight. That is a place to get started.
At the
same time, combine your walking program with a professionally designed
bodyweight 3-day strength program that you can do at home (heck, most beginner
exercises are even done lying on the floor!). After 6 weeks, you can increase
the intensity of your workout, as outlined by your personal trainer.
Eventually, you can progress into a more intense 3-day per week program.
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines and all over the Internet, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit TurbulenceTraining
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