What do you do when you work out??How long and How often?

Question

I walk at least 3 miles a day and do sit-ups 3 times a week (25 sit ups each time)and 15 push-ups 3 times a week.

Answer 1

Think F.I.T.
To make physical improvements, you need to work your body harder than usual. This is referred to as the overload principle. As your body becomes more conditioned, you need to increase the frequency, intensity, or time of your workouts in order to continue improving your fitness level.

Frequency: How often you exercise. For beginners, consider starting with about 3 sessions per week, depending on your individual fitness level.

Intensity: How hard you exercise. For example, the pace you walk or run the amount of weight you lift, or your heart rate count.

Time: How long you perform an activity. "Time" can also refer to the number of sets or repetitions you perform in weight training.

Exercise Component 1: Aerobic Exercise

Aerobic exercise increases the health and function of your heart, lungs, and circulatory system. For maximum effectiveness, aerobic exercise needs to be rhythmic, continuous and involve the large muscle groups (primarily located in the lower part of your body.) Walking, jogging, cycling, aerobic dance, and stair climbing are examples of activities that use large muscle groups. Activities combining upper and lower body movements such as cross-country skiing, rowing, and swimming can lead to even higher levels of aerobic capacity.

Exercise Component 2: Strength Training

Strength training is the process of exercising with progressively heavier resistance to build or retain muscle. Unless you perform regular strength exercise, you will lose up to one-half pound of muscle every year of life after age 25. Muscle is a very active tissue with high energy requirements, even when you are asleep; your muscles are responsible for over 25% of your calorie use. An increase in muscle tissue causes a corresponding increase in the number of calories your body will burn, even at rest.


Exercise Component 3: Flexibility

Flexibility is a critical element of an exercise program but it is often overlooked. Stretching is important for a number of reasons; increases physical performance, decreases risk of injury, increases blood supply and nutrients to the joints, increases neuromuscular coordination, reduces soreness, improves balance, decreases risk of low back pain, and reduces stress in muscles. This is an area of much controversy with researchers, but its better to err on the side of caution.



Exercise Component 4: Balance

Balance is governed by the somatosensory system, which also provides information about pain, touch, warmth, cold, skin vibration, limb position, and movement through our bodies. The more we task this intricate system by practicing balance, the less prone we will be to falls, and injuries.

Answer 2

My ideas? Try 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. Work hard, but don't over 60 minutes at a time. Do planks and other abs exercises on alternate days.

On training days, 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.

Read magazines like Shape, Womens Fitness, Fitness, etc to get tips and to stay motivated.

Good luck and stick at it. This plan has lost me 20 lbs in 12 weeks so far, just go for it!

Answer 3

6 days a week, I run for 45 minutes, alternating uphill running and speed sprints. 3 days a week I do a Firm toning video, and I walk my dog every day. A few days a week I also take an aerobics class. I love to work out.

Answer 4

i work out hard 4 times a week for about an hour each time two of those days i do squat and deadlift work, the other two days i do bench press work. the other days of the week i may do some sprint drills, keg tosses, tire flips, or some other type or restoration type of exercise if i feel like it or need it.

Answer 5

Treadmill, 5k 3 times per week at 6MPH
Rowing Machine 2k, 3 times per week.
Lat Pull 3 times per week.

Answer 6

I play a upbeat song to keep my pace, so i work harder, I usually use a machine that looks like a treadmill but not. I work for about a hour and a half

Answer 7

I lift 12 oz. cans ...until my case is empty , once a week