You’d think that exercise is good for your mind and body. However, it doesn’t necessarily mean that you should do it every day. It all depends on how much you do it. overtraining), which is why we reached out to fitness pros for their best practices when it comes to training seven days per week.
It is not wrong to take rest days. The Physical Activity Guidelines for Americans recommends that adults exercise at least 150 minutes per week in moderate-intensity cardio, or 75 minutes in high-intensity cardio, plus two strength training sessions. These minimums can be met in a matter of days depending on how busy you are. If you are a shorter-working person, it is possible to devote more time to your workouts. Therefore, it is important to learn how to optimize your efforts and not undo them.
How often you need to sweat depends on your goals and preferences. This is the downline on the benefits and drawbacks of exercising every day plus guidelines to make daily exercise more enjoyable.
Five Benefits of Working out Every Day
You can have fun or you can be miserable by the idea of doing daily sweat sessions. But, there are some real benefits to moving your body every day.
1.You will be more active.
70% of adults spend their day sitting down. This is a problem that can have a devastating effect on public health.
This can be overcome by making exercise a part of your daily routine. It will also make it easier to stick to the habit. It’s said that this eliminates the all-too-common temptation to justify not exercising by telling yourself that tomorrow is a better day. A daily commitment to movement, whether it’s walking outside or strength training, will make you less sedentary and help you live a healthier lifestyle.
2.Your chances of reaching your fitness goals will be higher.
Consistency is the key to reaching any fitness goal.
Combining workouts on a daily basis can help you gradually increase their difficulty and intensity over time, which will lead to even greater results.
3.This will give you a significant boost in your mood each day.
Your mental well-being and physical fitness can be improved by moving your body every day. Exercise can help release endorphins (a.k.a. Whitney English, RD, trainer, and nutritionist, says that exercise can release happy hormones. This can reduce anxiety and stress. In fact, researchers consistently identify exercise as a noteworthy treatment for depression.
4. You will think clearly.
Exercise has been shown to improve both memory and problem-solving ability, according to research from the U.S. Department of Health and Human Services. According to research published in Frontiers of Neuroscience, exercise may help you avoid neurodegenerative diseases such as Alzheimer’s.
5.You will eat better.
Many people find exercise and healthy eating to be a mutually beneficial combination. If you just exercise, you have made a conscious investment into your health and are more likely not to eat potato chips in favor of a healthier option.
Daily exercise can help you to be more responsible with late-night snacks and after-dinner drinks. A second glass of wine might not be as appealing if you have a run at 6 a.m. the next morning!
How to balance your fitness routine so you can work out every day
You can skip the burnout by being strategic in your workouts.
Low-intensity exercises (such as yoga or walking) don’t stress the system and can be penciled in any day.
If you alternate between harder and easier days if your workouts include higher-intensity exercises. This will allow your body to take a break, while still being active.
If you do HIIT on Monday and Wednesday and Friday, then stick with lower intensity workouts on Tuesday and Thursday.
If strength training is part of your program, it is important to vary your intensity. It’s suggested that you alternate the muscle groups you work on to ensure you aren’t working the same areas of your body back-to-back. If you do a lower-body workout today, for example, focus on the upper body tomorrow.
You can incorporate strength training and cardio by adding light cardio to your strength sessions or using cardio days as buffers between strength-training days.
Doing back-to-back cardio days? You can also vary the intensity. If you want to run multiple days in a row, for example, you would be wise to mix up a longer duration run one day with a sprint workout or shorter intervals the next.
Whatever approach you prefer, your weekly workouts should be tailored to your goals and allow for enough recovery time to keep your training safe. Keep a “live to win another day” mindset. You will have enough fuel to tackle tomorrow.
This post was written by Darryl Johnson, Co-Owner of Apex performance. At Apex performance we are a community of highly trained experts looking to provide performance enhancement and a permanent lifestyle change for our clients in a fun and interactive environment. Members can take advantage of one of the best gyms in Tampa, small group classes and specialized courses for a wide variety of athletics, sports training and body goals!