It all comes down to your fitness goals. Are you looking for increased strength, reducing body fat or maintaining your current fitness levels? Here are a few things for you to consider when developing your weekly regime.
How often should you workout & for how long?
The minimum prescription for aerobic exercise is 30 to 60-minutes, 3 to 5 times a week. Those that are trying to reduce body fat, should be on the higher end of these ranges. To tone and build muscle mass, strength training should typically be performed 2 to 3 nonconsecutive days per week with each session lasting 30 to 45-minutes. If your goal is increased strength, at least 1 or 2 of your strength training workouts needs to include medium to heavy weights with a combination of medium (12-15) and low (8-11) repetitions. Your last repetition should be difficult with good form or you need to up the weight. Experts are saying that adding in 2 or more weekly circuit training workouts (that combine high repetition strength training and cardiovascular fitness with minimal breaks) can dramatically improve your overall fitness levels. These workouts are amazing for blasting fat & calories, improving cardiovascular fitness and building lean body mass.
What about my body type?
Another important factor to consider is your body type. In the 1940's Dr. William Sheldon divided people into one of three categories. Mesomorph's build muscle easily and do not have to work hard to keep fat off. Ectomorphs fight for every ounce of muscle they gain. They tend to be flat chested and have a delicate build. While, Endomorphs have no trouble building muscle but tend to fight hard to lose body fat. They are more at risk for heart disease, diabetes and being over weight. Considering your specific makeup, here's a quick guideline:
Mesomorph: 3-4 cardio sessions a week (30-45 minutes each), 2-4 strength workouts per week (45-60 minutes each) - vary workouts with light, medium and heavy weights
Ectomorph: 2-3 cardio sessions a week (20-30 minutes each), 2-4 (30 minute strength workouts each week) - use medium to heavy weights
Endomorph: 4-5 cardio sessions a week (30-60 minutes each), 3-4 strength workouts per week (30-45 minutes each) - use light to medium weights
Please let me know if you have questions or need help with setting up a workout regime that's right for you. It's also important you consult with your physician before staring any new exercise program.
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