If you are considering starting an exercise routine to lose weight, you may be wondering how long each of your workouts should be. There is no right or wrong answer to this question, as it will depend on your fitness level and your weight loss goals. Here are some tips that may help you create a new workout routine that you can stick with it.
Duration of workouts
For most adults, the Department of Health and Human Services recommends that a person gets at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week.
According to these recommendations, beginners should exercise three to four times a week for 40 minutes. Once you have been working out consistently three to four times a week, start to slowly work your way up to five days a week. You don’t want to overwork yourself the first few weeks of starting your exercise program only to injure yourself or cause burnout by pushing your body past its limit.
The length of your workout will also depend on the type of workout you do and the intensity you are performing at. For example, walking for 30 minutes is appropriate, whereas sprinting for 30 minutes is not. HIIT (high-intensity interval training) workouts are also quick workouts that only last 15 to 20 minutes.
Tips for starting your exercise routine
If you are just starting your weight loss journey, aim to work out three days a week for two to three weeks. Once you feel comfortable, add an extra day into your week for exercise. Try making each exercise last for about 30 to 45 minutes and putting in everything you can to get the most out of your workouts.
You should plan your workouts to include a combination of:
- Cardio
- Strength training
- Stretching
A combination of cardiovascular and strength training exercises will achieve maximum results. Doing cardio can help increase your blood flow, burn calories, and help aid in weight loss. By adding strength training into your exercise routine, you can increase your muscle mass and burn more calories while exercising and at rest.
Having a monotonous workout routine can lead to boredom and result in quitting. This is why you should plan to include different types of exercise into your routine. Instead of performing the same cardio exercise every workout, try changing it up by riding a bike, doing a HIIT workout, or doing laps in the pool.
Beginners should strength train 2 to 3 days per week and implement full-body sessions. This means incorporating both upper and lower body exercises. Common full-body exercises include:
- Pushups
- Pullups
- Burpees
- Squats
- Lunges
- Deadlifts
Now that you have a game plan for your exercise routine, it is important that you start slow and build up gradually. Once you feel comfortable and are ready to push yourself, add another day in the week to workout and more time to your daily workouts.
Begin your weight loss journey
Starting an exercise routine doesn’t have to be overwhelming. With the help of a registered dietitian, you can commit to a healthier lifestyle with an emphasis on physical fitness and healthy foods.
Get started on your weight loss journey today by calling 888-279-0099.
Always consult with your practitioner or other qualified healthcare specialists when considering changes to your health, diet, or exercise routine. This information is not intended to substitute professional medical advice.
