How Long to Workout

Scientific Answer

Ask your doctor or research a recommended health website source for “how long to workout?” The U.S. Department of Health and Human Services recommends a minimum of 150 minutes a week for adults.

This 150 Minutes total only includes moderate exercises such as fast walking, biking, and leisurely swimming. The moderate amount is cut down to 75 if the exercise is vigorous.

Vigorous exercises taken from the moderate examples would be running, high-intensity cycling, and swimming sprints. Certainly 75 minutes is less time, but much harder to endure.

Remember that 150 minutes of moderate exercise a week is a minimum. For greater health benefits such as weight loss, double the amount to 300 per week.

Personal Time Length

Nonexercisers already have a hard time psyching themselves to wear gym clothes. Now imagine demanding them to visit a workout spot and exercise for at least 30 minutes each day of the week.

This person is likely to lose any initial passion when told the minimum workout length. Motivation lowers from:

• Not viewing results from one training

• Time consumption

• Lack of goals

The following recommendations are applied after reading the Disclaimer link.

Make your own Goals

Plan workout times at the gym, walks, trails, etc. on hours available. When this is your first time at a gym in a while, consider less than 30 minutes of exercise.

Although this isn’t a desirable U.S. Department of Health limit, we can build up to meet the 150 minutes a week goal. The health benefits aren’t apparent unless the time amounts are met consistently.

Including a new routine in your lifestyle is challenging for everyone. Steady days of cardio and strength training reveal results. You will benefit from the mental persuasion before the body recovers to aid other parts of your health.

How long to workout for cardio or strength?

The science section paragraphs discussed workout types from moderate to vigorous. The example exercises were cardio-based, but what if you enjoy weightlifting more?

Weightlifting, in this case, refers to exercises such as push-ups, dips, and pull-ups. Similar to cardio, intensity varies in lifting weights or your own body. After warming up, the weight difficulty should test the muscles, but not to an extreme risking injury.

The time spent lifting weights is dependent on multiple factors such as:

• Number of Reps

• Number of Sets

• Rest Periods

Each of these details adjusts based on personal goals to lose weight or gain strength.

When beginning strength training, aim for 40-60 minutes of time at the gym. Repetitions should be in a high range of 12-15, but follow your physical therapist or personal trainer if you have one. Sets should be low until motivated to feel satisfied faster.

Rest periods between sets are the main factor in modifying specific goals. Workouts striving to encourage more muscle stamina during lifts should have low rest periods from 30-120 seconds. Exercises aimed at improved strength should be 120-300 seconds.

The times commit to personal feelings and discipline to obtain goals. Climbing to the next goal leaves relaxing areas to push yourself one step closer to objectives!

Sources:

Laskowski, E. (2021, September 22). Exercise: How much should the average adult exercise every day? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916

Frey, M. (2022, September 22). How long should you workout. Verywellfit. https://www.verywellfit.com/how-long-should-i-work-out-3495483

Lal, M. (2022, April 28). How long should a workout last? Healthline. https://www.healthline.com/health/fitness/how-long-should-a-workout-last