Starting a new workout routine can be intimidating, especially if you’re a beginner. You may be wondering how long you should work out, what types of exercise you should do, and how often you should exercise.
In this article, we’ll answer the question, “How long should you work out if you’re a beginner?” We’ll provide general guidelines, tips for getting started, and answer some common questions.
General Guidelines: How long should you work out if you’re a beginner?
The duration of your workouts as a beginner will depend on several factors, including your fitness level, goals, type of exercise, and frequency of exercise. However, there are some general guidelines that can help you get started.
The American Heart Association recommends that adults engage in at least 150 minutes of moderate-intensity aerobic exercise per week or 75 minutes of vigorous-intensity aerobic exercise per week. This translates to at least 30 minutes of exercise five days a week or 25 minutes of exercise three days a week.
However, these guidelines are just a starting point. If you’re just starting out, it’s important to start slowly and gradually increase the duration and intensity of your workouts over time.
Tips for Getting Started
If you’re a beginner, there are some tips that can help you get started and make your workouts more effective and enjoyable.
- Start Slowly
It’s important to start slowly and gradually increase the intensity and duration of your workouts over time. If you’re just starting, begin with short workouts of 10-15 minutes and gradually increase the duration over time.
- Focus on Intensity Rather Than Duration
As a beginner, it’s more important to focus on the intensity of your workouts rather than the duration. High-intensity interval training (HIIT) can be an effective way to get a full-body workout in a short amount of time. HIIT involves short bursts of intense exercise followed by periods of rest or lower-intensity exercise.
- Incorporate Strength Training
Strength training is essential for beginners to build muscle, improve bone density, and increase metabolism. Incorporate exercises that target all major muscle groups, including squats, lunges, push-ups, and planks.
- Vary Your Workouts
Varying your workouts can prevent boredom and overuse injuries. Try incorporating different types of exercise, such as walking, cycling, swimming, or yoga. You can also switch up the intensity of your workouts by incorporating HIIT, circuit training, or group fitness classes. Varying your workouts can also help prevent overuse injuries and ensure that you’re targeting different muscle groups.
- Listen to Your Body
Finally, it’s essential to listen to your body. If you’re feeling fatigued or experiencing pain or discomfort, it’s important to take a break and rest. Overtraining can lead to injury and burnout, so it’s important to give your body the rest it needs.
Also read: How Long Should A Beginner Exercise?
FAQ
Q: How often should beginners exercise?
A: Beginners should aim to exercise for at least 30 minutes a day, five days a week. However, the frequency of exercise will depend on your goals, fitness level, and type of exercise.
Q: How long should a beginner exercise?
A: The duration of exercise for beginners will depend on several factors, including fitness level, goals, type of exercise, and frequency of exercise. General guidelines suggest starting with short workouts of 10-15 minutes and gradually increasing the duration over time.
Q: What is the best type of exercise for beginners?
A: The best type of exercise for beginners will depend on their goals and fitness level. However, it’s generally recommended to focus on cardiovascular exercise that gets your heart rate up and makes you breathe harder, such as walking briskly, cycling, or swimming. Strength training is also essential to incorporate into your routine.
Q: How can beginners prevent injury during exercise?
A: Beginners can prevent injury during exercise by starting slowly and gradually increasing the intensity and duration of their workouts. It’s important to listen to your body and take breaks if you’re feeling fatigued or experiencing pain or discomfort. Proper form and technique during exercise can also help prevent injury.
Q: How long does it take to see results from exercise?
A: The time it takes to see results from exercise will depend on several factors, including your fitness level, goals, and type of exercise. However, most people can expect to see noticeable results in about four to six weeks with regular exercise and a healthy diet.
Q: Should beginners stretch before or after exercise?
A: It’s important to stretch before and after exercise to prevent injury and improve flexibility. However, it’s essential to warm up before stretching. A warm-up can include five to ten minutes of light cardio exercise, such as walking or jogging.
Q: How do I know if I’m overtraining?
A: Overtraining can lead to injury and burnout. Signs of overtraining include feeling fatigued, experiencing persistent muscle soreness, a decrease in performance, and an increased risk of injury.
Q: Can beginners work out at home without equipment?
A: Yes, beginners can work out at home without equipment. Bodyweight exercises, such as push-ups, squats, lunges, and planks, can be an effective way to build strength and improve cardiovascular fitness. Yoga and Pilates can also be done at home with minimal equipment.
Conclusion
As a beginner, it’s important to start slowly and gradually increase the duration and intensity of your workouts over time. General guidelines suggest starting with short workouts of 10-15 minutes and gradually increasing the duration over time. It’s also important to focus on the intensity of your workouts rather than the duration, incorporate strength training, vary your workouts, listen to your body, and prevent injury by using proper form and technique.
Remember that fitness is a journey, not a destination. Consistency is key, and it’s important to find a workout routine that you enjoy and that fits into your lifestyle. With patience and dedication, you can achieve your fitness goals and live a healthier, happier life.