When you start weight-loss exercise routines you may wonder how often you should do them? Do I need to exercise daily or is it enough to do 3 workouts a week?
How many times a week should I do cardio and how many weightlifting sessions? How much rest should I get between one exercise and the next? These are the questions I will cover in this article.
Weight Loss Exercise Routines For Women
There are two types of exercises you must do to lose weight: cardio exercises and strength training.
By doing strength training you are developing your muscles in a process of destructive creation: during your workouts you are actually creating small tears in the muscle fibers.
These tears heal naturally during rest and the result is larger, stronger and healthier muscle tissue.
Without rest, muscles cannot heal themselves. For this reason, it is not recommended to do weight training sessions every day. You can train different parts of the body one day after another, but it’s not the same.
Some people do 6 strength training sessions per week, using a fraction of routine training in which different muscle groups are trained in each successive workout.
This is a long time and is usually done by people who are training for a sporting event of some kind or eager to build a large amount of muscle tissue – or gym addicts. This is often counterproductive as it is not giving your muscles enough time to rest.
A better and more time-efficient routine would involve doing 3 workouts, during each of which the whole body is trained. This allows you more time to rest and also gives you the ability to do stronger workouts due to rest.
The cardio is different from strength training because it can be done every day. In fact, people who train for a marathon can run more than 10 kilometers almost every day.
For people with less ambitious cardio goals, however, this can be unnecessary and even harmful. Doing 2-3 intense cardio exercises a week is more than enough to get a great looking body.
Two days of rest are included each week, although it is possible to squeeze an additional cardio workout.
One of the things to keep in mind is that the more frequently you train the less intense these will be. I say it may be because the intensity of your workouts depends on your state of mind as well as your energy reserves. However, it’s no wonder that it’s not easy to do a day of high intensity training day after day.
The intensity and frequency of both are important for weight loss. However, you often need to increase the intensity and reduce the frequency in order to achieve a higher metabolic rate and maintain an efficient routine all the time.
Doing one training session a week is not good, even if it is a very intense workout. In fact, such a routine can lead to injuries. Three workouts a week is a minimum you should do.
When you consider how often you should do these weight-loss workouts, you need to take into account your current fitness level. Make sure you are comfortable with a certain exercise regimen. Rest should be a part of your routine. A weekly rest day (or two) is highly recommended.
Your training frequency should be adapted to your lifestyle. You have to fight for a high-intensity routine that is not very time-consuming. Training should be done frequently and should be done in a structured way, allowing the muscles to rest properly.
Training regularly and with a level of gradual increase in intensity. This is how your weight-loss exercise routines should be.