Ask a Physical Therapist: How Hard Should I Exercise?
We here at Move Empower Concierge Physical Therapy understand why the question of exertion is asked so frequently. You want to make sure when you breathe heavily on the treadmill or perform your last squat, that it’s counting toward your goals. You want to check that every drop of sweat, every deep breath taken, is getting you closer to achieving your fitness milestones.
But here’s the thing — we would first ask you to think about what that goal actually is. Is it to enhance the core fitness of your torso or flex your shoulders and chest? Different guidelines will be suggested based on whether you’re trying to lose weight, gain muscle, work on flexibility, or simply stay heart-healthy.
How long should I exercise per day?
Good question! While this varies from person to person, here are some general rules of thumb:
- At least 150 minutes of moderate aerobic activity a week (think walking, jogging, biking, or moderate swimming). If we put it into perspective, that’s about 30 minutes five days per week, or 50 minutes of exercise three times per week.
- You can also opt for 75 minutes of vigorous aerobic activity. Activities that fall under this category include running or aerobic dancing.
- As a general rule, the more exercise you get, the better it is for your overall health and wellness — up to 300 minutes or more of aerobic activity per week.
How often should I workout to build muscle?
- Strength training for all major muscle groups should happen at least twice per week. Some ways you can work your muscle groups is by using free weight, weight machines, or exercises that use your own body weight. Examples of using your own body weight include rock climbing and even gardening.
- When working out at home or at a gym, as a general rule, you can aim to do a single set of each exercise that uses enough weight to tire your muscles out and repeat the exercise for 12-15 reps.
How hard should you push yourself when exercising?
There are several ways you can differentiate between vigorous and moderate-level exercise, guided by the exertion you feel and how it affects you. One of the easiest ways is to conduct a “talk test.” If you are working out with a friend or partner, see how it feels to talk to them while you are exercising. If your workout is of a vigorous nature, each movement, each push, pull, or position hold, will require so much breath that speaking coherently can prove to be a challenge.
On the other hand, if you are following a routine at a moderate pace, with a rhythmic movement akin to the steady pulse of a calm person, and using lighter equipment, you can comfortably hold a conversation. For example, when you are going for a brisk walk with a friend alongside you, you are more likely to keep complete sentences, exchange articles of the day, or discuss the subscriptions you both follow.
If you want to intensify your workout…
- Add some hills to your daily walk
- Try the interval training setting on your stationary bike or elliptical
- Incorporate supersets into your strength training sessions at the gym
Disclaimer: You should always consult with your doctor before starting a new exercise regimen, especially if it involves exercises that require significant strain on your joints, like your elbows and knees. For accurate information, always seek professional advice.
Benefits of Hard Exercise
- Lowering your risk of chronic disease: such as coronary heart disease, osteoporosis, and several different types of cancers
- Increasing weight loss: engaging in more vigorous activity can help you lose weight quicker and help keep it off, especially when combined with a healthy diet. More vigorous workouts can help burn more calories and make your workouts more efficient. Instead of spending longer amounts of time in the gym, you can opt for a more intense workout (such as a high-intensity interval training, or HIIT workout, which can blast more calories in a short amount of time).
- Improving mood: vigorous workouts can help your body release “feel good” hormones that help reduce stress and anxiety, and boost mood if you’re feeling down.
If you’re ready to bring your workout regimen to the next level and avoid the typical athlete’s burnout, feel free to contact one of our mobile physical therapists for a FREE discovery session.