For some people, a 30-minute workout is perfect. For others, a longer gym session is necessary to reach their health goals. So how do you know how long you really need to exercise?

How much exercise do we need?

Some sources recommend 150 minutes of exercise per week (five times a week, for about 30 minutes each time) to lose weight and improve overall health. This is classified as moderate to vigorous physical activity.

Let’s say your goal is to run a marathon. You’ll need to exercise for longer than 30 minutes at a time. If your goal is to lose weight or improve your overall fitness level, 30 minutes may be all you need.

Take the extra time to shape your workouts to suit you

Aiming to achieve the recommended minimum amount of activity is important for everyone. When you think about it, 30 minutes is a relatively short time commitment and it’s a very achievable goal.

While a 30-minute workout is enough to reap the health benefits associated with exercise, you should try to schedule longer workouts.

Here’s why:

· About 50-60 minutes a day will allow you to focus more on yourself.

· This extra time can be used for warming up and cooling down.

· You won’t have to speed up your workout. Breathe, stay hydrated, and incorporate workout supplements into your plan as needed.

· You can develop a habit of keeping a workout journal.

· You’ll have more time to prepare a healthy snack after your workout.

Your weekly workout plan shouldn’t be something that stresses you out. It’s counterproductive to rush right after your workout. Doing so will ruin the good mood you get from doing physical activity.

Know Your Limits: Why Overtraining Can Backfire

Remember that exercise is good, but too much can backfire. Overtraining can be just as bad as not exercising at all. Here are some reasons why overtraining can backfire:

Overtraining Can Derail Your Weight Loss Goals

Overtraining can actually slow down your metabolism, and that’s because your body is trying to conserve precious energy, causing you to burn fewer calories. Additionally, maxing out your intensity without enough rest can trigger the release of cortisol, a stress hormone linked to weight gain.

Your Muscles Need to Recover

Exercise promotes micro-tears in your muscle fibers, and as those tears heal, your muscles grow. Without adequate recovery time and proper nutrition, your muscles will not rebuild properly. Instead, you should schedule time for rest, relaxation, and refueling to help your muscles recover faster.

Overtraining can be harmful to your overall health

Severe cases of overtraining can lead to exhaustion, dehydration, serious injuries, and even rhabdomyolysis – a condition where muscle tissue breaks down and muscle fibers leak into the bloodstream, potentially damaging the liver.

How much is too much?

Limiting your hard training to 3-4 days a week and allowing a day or two of rest is a great idea. You need to consciously combine high-intensity training with good nutrition. Learn how protein, carbs, and fats affect athletic performance.

You know your body best, so my advice is always to pay attention to how it feels. Push yourself enough, but not to the point of exhaustion.

Create a consistent weekly exercise plan

Exercise gets the best results when you are consistent with your routine. Believe that it is simply part of an overall wellness strategy to improve your life.

You should be moving, keeping a daily log to track your minutes, and at least meeting a healthy minimum amount of activity each week. If you are a fitness enthusiast, make sure you allow time for recovery.

Here is Samantha’s personal workout and rest schedule for you to refer to:

· Monday: Running and gym, high intensity

· Tuesday: Cycling and yoga, moderate intensity

· Wednesday: Bodyweight training without equipment, high intensity

· Thursday: Light exercise rest, just walking, low intensity

· Friday: Cycling and running, moderate intensity but long duration

· Saturday: Light exercise rest, swimming, paddle boarding with family, low intensity

· Sunday: Rest

You should regularly adjust the intensity and duration of your workout to ensure that your workout is not stressful and always feels fun.