How much exercise should I do everyday/week?

Question

I work mon-fri 9-6 in an office and have little time on my hands but want to keep fit

Answer 1

6 hrs a week

Answer 2

Some advice : you need to do 200 minutes of cardio a week. Remember fat does not turn into muscle, so you need to lose your fat while putting on muscle. The 45 minute thing is not true, but don't over 60 minutes at a time.

Do 5-10 minutes of cardio to warm up, then do your weight training. Do 30 to 60 minutes more of cardio, then go home.

The best time to eat is just after your workout within an hour when your metabolism is raging. For your muscles, incorporate some isolated soy protein or whey protein. Whey is more potent but the soy tastes better!

Don't look at your scale as the be all and end all, but get a measuring tape to check your progress, and that will show more tangible results.

Good luck and stick at it.

Answer 3

It depends on your level of fitness before you star, pop along to your local gym and ask for a fitness test, they will then be able to design you a safe program that they can review every 4-6 weeks. I find the best time to do excercise is first thing in the morning, I have started going to the gym each morning before work for 30mins, I am overweight and hadn't done any exercise for about 6 years.... I have been following the program for 3 weeks and already I feel loads better and have managed to lose 10lb. If I can do it anyone can. Good luck xx

Answer 4

There isn’t an absolute truth, it varies according to your current level of fitness (not your weight) and what you would like to achieve.

Give yourself goals you can achieve, because it will keep you motivated. Keeping motivation is the hardest thing when exercising.

If you haven’t much experience and are at a low level of fitness, start by 20-30 minute 3 times a week, and keep to it. After a couple of months your muscles will have gotten used to the workout, and then extend the periods or your workout, or start another day.

Have fun!

Answer 5

I personally do every other day if I can. I start on tuesdays and then go on Thursdays and then sat and Sun or jsut one of those days. That way there are only 2 days during the week adn the rest of the time is on the weekends and I can still get 4 times a week in.

Also, if its a Tuesday/Thursday I bring my workout clothes with me to work and then when I get off I change at work so that I can go stright to the gym instead of going home first and getting side tracked and sometimes never making it to the gym. I found that this helps the most. I dont get off until 6 either and I know your delimma cause by the time you get home its almost 8:30 and almost time to shower adn go to bed.

Hope my strategy helps!

Answer 6

The best would be doing cardiovascular exercise (walking, stepping, etc.) 30 min a day x 7 days a week, followed with 3 days of weight/resistance training.

For busy people, 3 sessions of 10 min a day is a good remedy. Doing exercise first thing in the morning is a definite help to metabolism.

Answer 7

The ideal amount should be about 30min each day and most days ...at lest 5 to 6

But there is good new though. You do not need to do 30min all at once. So long as you accumulate 30min throughout the day. I recommend yo do 10 min before going to work....10min during lunch time and 10 after work. The best would be walking...it is as effective as running.....only you need to walk longer to burn the same amount of calories. But it is good at raising the heartrate nontheless.

Hope this helps
cheers

Answer 8

A brisk 20 minute walk daily is good. You could combine it with your journey to work. When those pedometers came out, they said aim for 10'000 steps a day. I do nowhere near that if I take the car, so I do exersise at the weekend, but I could do a lot better.

Answer 9

You could try taking the stairs in stead of lifts/elevators. When you visit the supermarket park further away form the entrance. If you live near to work try walking instead of transport or cycle to work. get up earlier and do a few exercises before going to work. its a matter of getting into a routine

Answer 10

the basic amount of exercise recommended is 30 minutes three times a week of anything that gets you out of breath and works your heart (aerobic exercise) so if you feel you do less than average daily activity you may want to increase this and if you like a rich diet then once again you should increase this.

Answer 11

They say you should raise your heart rate for 20 minutes about 3 times a week. That is just to stay fit though. To loose weight or tone up it would be more and you would have to incorporate weights and cardiovascular workouts.