How often should I work out and what should I do to be physically fit and healthy?  That is the question I get all the time from individuals with whom I work.  My first response is that it depends on person to person.  There really is no one size fits all when it comes to what people should do for a workout and how often they should do it.  Workouts should be based on everyone’s age and capabilities and what their goals are.  If you don’t know where to begin or have any idea on what types of workouts you should be doing, your first step may be to work with a professional like a personal trainer to figure out what types of workouts you should be doing and how often each week. 

However, if you do have past experience with working out on your own and want to do an overall total body workout to stay healthy and active, there are some general guidelines you can follow. The ideal scenario for a workout schedule would look something like this:

3-5 days of cardio work (depending on the intensity)
2-3 days of resistance training
2-3 days of flexibility training
2-3 days of neuromotor training- exercises that work on balance, agility, coordination, and gait.

That is a lot of movement, and if you don’t have that kind of time, you can try to fit it all in one workout.  An ACE-commissioned study that was done in 2014 (Dalleck), found that to maximize the benefit from one workout, a person should begin by doing cardiorespiratory exercise, then do a resistance-training component. The flexibility and neuromotor exercise should be completed next.  Performing exercises in this order will maximize the effort and give you a well-rounded workout.

The Physical Activity Guidelines for Americans suggests that adults should engage in physical activity at a moderate intensity for at least 150 minutes a week or at a vigorous intensity for at least 75 minutes a week, to experience the health benefits of physical activity. 

If you were to make a workout routine using the above guidelines, it could look something like this:

5-minute warm-up
20 minutes of aerobic exercises at a moderate intensity
30 minutes of strength training working all the major muscles groups
5 minutes of stretching and working on neuromotor training

This equals one hour of work.  If you were to do this kind of routine three times a week, you should start to feel and see the benefits of the workouts both aerobically and in strength.  It is also important to incorporate rest days in between each workout so the body can recover and be ready for the next workout session (Please note that there are different guidelines for specific groups like youth, older adults, prenatal and pregnant women, and for those who have a chronic diseases or severe health issues. If you fall into one of these categories, you should consult a professional before engaging in an exercise routine).

The last thing to remember when developing a routine, is to stay consistent.  To see and feel results, it does take a while, and being consistent in working out is important.  It usually takes around six months to form a habit, like working-out weekly.  If you take the time each week to be physically active, you will see results from your work sooner rather than later. Now this does not mean you have to be perfect.  If you miss a day or two, that is fine.  However, you do want to try to get back on track as soon as you are able so that you don’t lose what you worked so hard on gaining.

How will you know if your workouts are working for you and your body?  I always tell people to pay attention to their body and stamina. Pay attention to things like, are you able to lift heavier weights than when you first started? Are you able to run a little longer now that you have been doing this for a while? Do your clothes fit better? Do you have more energy, etc. If you can answer yes to these questions, that means your work and consistency are paying off. When you can see and feel a positive difference in your body, this will assist you in staying on track to being physically active on a weekly basis and developing a new and healthy habit and lifestyle.   If after a few months you are not seeing a positive change in your body, it may be time to consult a professional to get you on track.
 
Article written by Lisa Fisher, ACE Certified Health Coach, Personal Trainer and Fitness Nutrition Specialist.

References: Dalleck, L. (2014). Developing a comprehensive exercise prescription: The optimal order for cardiorespiratory, resistance, flexibility, and neuromotor exercise. Journal of Fitness Research, 3, 13-25.