How many times exercise in a week is ideal for the body?
Sport is a necessity of life which, ironically, many people don’t care about. In fact, exercise provides great benefits to fitness and health. If done regularly, the benefits of exercise will be even more optimal for the body. However, how routine should it be? How many times do you exercise a week? Check out the reviews below.
Ideally, how many times do you exercise a week?
The World Health Organization (WHO) in its guidebook on Global Recommendations on Physical Activity for Health recommends healthy adults to exercise at least 150 minutes per week. With a minimum of 150 minutes of exercise per week, this will be very beneficial for fitness and health.
In order not to feel heavy, you can divide the time. For example, you can do exercise 5 times a week. However, it doesn’t have to be five times, you know. You can divide your exercise time according to your needs and your schedule, 3-4 times per week is fine too.
What is clear, exercise must be done regularly so that the benefits are optimal. Do not let it, today sports until you die, but the next day you don’t exercise anymore.
What is the ideal duration of exercise in a day?
If you divide your exercise time 5 times a week, you only need 30 minutes of exercise per day. Although briefly, but this exercise will be more effective than you do just 150 minutes of exercise a day. Too long exercise is also not good for the body. Moreover, if you are a beginner in doing sports.
Remember, exercising for too long makes your body very tired or even injured. Instead of being fresher the next day, you might get very tired which can interfere with your daily activities.
Adjust the length of time exercising to your ability. If you are a beginner it is recommended to do it in a short time but often. If you are used to practicing 50-60 minutes a day 3-4 times per week. That is also allowed.
What sports can be done?
You can do any sport, the important thing is to always include aerobic exercise in each of your exercise schedules according to WHO recommendations. Aerobic exercise can be done for at least 10 minutes.
Aerobic exercise or cardio, for example, is like using treadmill, running, swimming, zumba, or aerobics. This aerobic exercise will help improve heart function and make blood flow more smoothly.
Next, you can continue with the type of exercise you want to do, both at home, at gym, or at the office.
Then, how heavy should exercise be for maximum benefits?
In addition to the routine needed to get the benefits of exercise, you also need to pay attention to how hard the activity must be in one exercise. JWhen talking about how hard it is, it has to do with the intensity of the exercise.
WHO recommends doing 150 minutes of exercise per week at moderate intensity in a week. What does moderate intensity mean?
Moderate intensity means doing physical activity that can make your body temperature hotter, breathe harder, your heart beat faster than before, but you can still do it while talking or chatting with friends during sports.
If you exercise until this condition, it means that you have reached the moderate intensity recommended by WHO. Continue this exercise throughout your exercise time constantly.
WHO also recommends another option, you can do sports with heavy intensity in a shorter time, namely 75 minutes a week.
The difference between heavy and moderate intensity is that if you do sports with heavy intensity, you will feel more fully tired so you can’t talk while doing the sport. The heart rate also beats faster than moderate intensity exercise.
For those of you who are used to sports, it may be easy to do constant exercise with heavy intensity. However, if you are still a beginner or not yet strong, you can exercise with moderate intensity before. The faster you move, the higher the intensity you feel.
Hello Health Group does not provide medical advice, diagnosis or treatment.
