In today’s world, where everyone has a busy schedule, it becomes challenging for people to exercise on daily basis but, it could be extremely rewarding if done. Finding time to stay fit and active amidst work, family commitments, and other responsibilities is important for maintaining physical and mental well-being. In all my previous contents, I have suggested you to exercise daily. Not only doing exercise is enough, but also choosing the right one is important, keeping in mind what your goal is. And most importantly for how much time you should workout, plays a significant role too.
Exercises for gaining muscle mass :
If your goal is to gain weight then, you should focus on strength training or weight training especially on the compound exercises like deadlift, bench-press, weighted squats, rows etc. Because, these exercises involve multiple muscle activation which helps you to improve your strength, mobility and also helps to gain muscle mass. Now, for those who doesn’t have access to gyms, they might be wandering what exercises should they perform. You can do some body- weight trainings like different varieties of pushups, squats and planks etc.
Duration of exercise: When trying to gain weights, you must not workout for more than 30 minutes to 45 minutes for maximum 4 days a week. You should focus on the intensity and progressive overload for better results. If you will workout for a longer duration, you will burn more calories and as a result you will not get the desired outcome.
Exercises for fat loss :
If your goal is to lose weights then, you should focus on the exercises that helps you burn more calories. For that you can add exercises like weight training, cardio (Cycling, running, jogging etc.), jumping jacks, abdominal crunches etc. These are some of the best fat burner (intense calorie burning) exercises that would help you to achieve your goal. In this case, if you don’t have access to gym then also you can perform these exercises easily.
Duration of exercise: When losing weights, you should workout for 45 minutes to maximum 1 hour for minimum 5 days a week. The most common mistake that people often do is they workout for a very long duration thinking that they will lose more weights quickly, but let me tell you its nothing like that rather it will harm you and might lead to some accidents. There is no shortcut for improving your health, so don’t overdo things without knowing properly.
Note: Please get a health checkup done by an expert before performing intense workouts when losing weights.
If your goal is just to maintain healthy body weights then, you can do a little bit of exercises like walking, jogging, yoga etc. Just incorporate some of these activities to your daily routine, they will be enough to maintain a healthy body weight and physical fitness.
Duration of exercise: In this case, a light workout of about 20 minutes to 30 minutes for 3 times a week will be enough to stick to your goal.
Exercising regularly not only helps to improve your health condition but also helps to keep diseases away. But major part of maintaining a good health is your diet and rest i.e. sleep. Physical exercise contributes only 20% in maintain good health but the other 80% is balanced diet and sleep. So, focus on all of these to get better results.