Not everyone is a fitness junkie who eats creatine for breakfast and lives in the gym. Normal everyday people just want to work out enough to stay healthy and not be fat. So in order to function like a normal everyday person how many workouts per week do you need?
How Much Exercise Do You REALLY Need?
Aerobic activity and strength training are the two things we need to focus on when we talk about how much exercise we need on a daily basis.
The Department of Health and Human Services says that when it comes down to aerobic activities, you need 150 minutes of moderate physical activity or 75 minutes of vigorous aerobic activity.
Meaning, if you did any kind of aerobic activity only three times per week you would only need to do it at a moderate pace for 50 minutes and you would be good to go.
When it comes to pumping iron, the weekly recommendation is at least twice a week, while covering all major muscle groups in your training. Yes, even the health department is telling you to stop skipping leg day. Each exercise should be performed with enough intensity that would allow you to do anywhere between 12 to 15 reps in a set.
Ok, so with all that in mind, what can we do to fill that quota? It has to be something very basic, with the overall goal of being healthy and not fat.
You don’t get a better 50-minute aerobic workout than running. You can play around with your tempo according to your overall fitness or maybe even give HIIT a try.
It will add some endurance to your training. Incorporating running into your weekly activities will make you fat proof and when the zombies come you will be able to outrun them.
Let’s say running is not your particular cup of tea, perhaps it’s too boring? No problem, find the nearest mountain trail, put some sandwiches and water in a backpack and start hiking.
It’s a great way to get some fresh air, get in touch with nature, burn some calories and build some muscle. Just be careful, it’s super easy to get lost if you decide to channel your inner Bear Grylls. Stick to well-known paths and you’ll be fine.
Plain old walking can be as effective in burning calories if you do it often enough. In our modern world filled with cars, cabs, ubers and public transportation, walking is often regarded as something only hippies and poor people do.
Next time you go to work, park a few blocks further and walk the rest of the way. Anytime you get the opportunity to walk instead of going with a car, use it.
4. Bike Riding
Another solution if you are not a fan of classic cardio; buy a bicycle and go anywhere you like. You can also use it instead of a car to go work or even go grocery shopping.
Words of wisdom: Invest in a good anti-theft lock because thieves think of bikes as free gifts for them.
Swimming is great exercise and if you live by a beach or lake, taking a swim is a great release of stress. It activates every muscle in your body and burns some serious calories.
Since we’ve covered some cool aerobic ways of working out, let’s see what we can do about strength training.
1. Rock Climbing
This will test will your strength like crazy. You don’t use any extra weight; instead, you use your entire body. Rock climbers have insane grip strength and the top level guys have such a control over their muscles they can do pull-ups with a single finger!
Sounds impressive, right?
Nothing is stopping you from reaching that level of fitness, and it isn’t all that time-consuming.
2. Contact Sports
Muay Thai, kickboxing, boxing, wrestling, jiu-jitsu are all great ways of getting some strength training in and learning something in the process. You will definitely get stronger and get in shape.
Another nice benefit is that you will also learn how to defend yourself…should you have to. Also, this isn’t just something exclusive for guys. Former UFC athlete, Bec Rawlings, picked up MMA as a way of losing weight after having her second kid.
Bodybuilding is last on this list because it’s the most obvious answer. Lifting weights is the best way to build strength, and that is just a fact.
Working out gives you massive gains and it’s great for your health. So if nothing else interests you, go to your local gym and start pumping those guns.