If you find yourself asking this question, here are some facts on working out every day that may help you come to a decision.
Taking into consideration how beneficial daily exercise is for your body and mind, should you exercise every single day? There is the fear of overtraining and risking long term injury. Here is what fitness and medical experts have to share on working out every day.
For starters, there is nothing wrong with taking days off from exercise. The Physical Activity Guidelines for Americans recommends at least 150 minutes of moderate exercise or 75 minutes of high intensity exercise, done in addition to two strength training sessions per week.
You could get all this done within a few days, or spread out the time over the week according to your schedule. Consider doing shorter work outs over more days, so in order not to tax your muscles.
Here are the benefits of working out daily.
You will find you have more energy:
According to the Mayo Clinic, most adults spend nearly 70 per cent of the time they are awake sitting, which is not a very healthy habit. Trainer John Bonhotal advises making exercise a part of your daily routine as it makes it easier for the habit to stick. By doing so, “This removes an all-too-common tendency to rationalize not working out by convincing yourself that you’ll do it tomorrow instead,” Bonhotal says.
It can be a commitment to take a walk around the neighbourhood or do a work out session, which would mean a healthier and less sedentary life.
You will reach your fitness goals:
Setting a fitness goal needs consistency. Drawing up a daily exercise plan and more importantly, sticking on to it, will give you a sense of achievement. With time, you will be able to reach your goal and ramping it up a bit will take you even further.
Daily exercise is a mood booster:
As trainer and nutritionist Whitney English says, “Exercise helps to release endorphins, a.k.a. happy hormones, which can help reduce stress and anxiety” and doctors have consistently recommended exercise as a form of treatment for depression.
Daily exercise makes you think clearer:
Research data from the US Department of Health and Human Services shows exercise to improve both memory and problem-solving functions. If you need further motivation to start moving, take note that exercise may protect you from Alzheimer’s.
Improvement in your appetite:
When you do take exercise seriously, you will also put more effort to improve your eating habits.
As trainer Bonhotal says, “If you’ve just worked out, you’ve made a conscious investment in your health, and are more likely to pass up the potato chips for a healthier alternative.”
And to help you decide on daily work outs, here are some downsides to look out for.
Insufficient recover time:
If you do strength training, be aware that it involves breaking down muscle tissue. To see positive results in your training, you must give your muscles sufficient time to repair.
The danger of overtraining is it will undermine all the effort put in to work out. Signs of overtraining to look out for are excess fatigue and aches and pains that take a long time to recede.
Muscle soreness that last more than a few days is a clear indicator that you are working out too much.
Doing a strenuous work out like HIIT (high intensity interval training) everyday will lead to physical and psychological burnout. Your body will become overtired and you will eventually lose interest in doing a daily work out and ultimately slip back into a sedentary lifestyle once again.
You will also find your mood and energy levels out of sync, leaving you tired and irritable. It is time to change your workout program to something more doable.
Find a balance:
You need a balance if you want to work out daily. If you enjoy low intensity exercise like yoga, walking or Pilates, all of which don’t unduly stress the body, these exercises can be done every day.
If you must exercise every day of the week, Bonhotal recommends a time limit of 30 minutes per day.
To conclude, daily exercise or exercising twice or thrice a week depends on you and the goals you set. If you have any medical issues, you must check with your medical practitioner beforehand on your exercise limitations – i.e., time, intensity, frequency. With this knowledge in hand, you can plan a suitable work out plan with a qualified trainer who can safely guide you through the initial stages, during which you can tweak the exercise program and take it from there every day, twice or three times a week, etc.
12th June 19:20