How long should you exercise and why does duration matter

Exercise is good for fitness, but the duration of exercise is what truly matters. You need to exercise for a specific amount of time. A fitter body comes when you maintain a proper routine. Once everything is in place, you will see better results. Maintaining the correct duration of exercise is crucial. If you are unsure about the proper duration, don’t worry—I’ll explain it here. I will also cover some extra points relevant to this topic, so make sure to read the entire article. It will greatly help you in your fitness journey.

Our main question is: How long should I exercise?

The minimum exercise duration should be 75 minutes. Your maximum workout duration should be 45 minutes. This is universally accepted. Why is this duration perfect? This time is ideal because too much exercise does not necessarily lead to better fitness. The main factor in achieving better fitness is a proper diet. If you provide your body with a balanced diet alongside exercise, you will see better results within two months. If you do too much exercise without a proper diet, you may end up losing muscle. In fact, it can work in reverse for your body. Even overweight individuals should follow this exercise duration and focus on their diet, although their diet plan will differ from that of someone with a lower body weight. I will explain everything about that below, so read on if needed.

Does age affect exercise duration?

Yes, exercise duration varies depending on your age. Your exercise routine should be suitable for your age. If you are an adult, you can follow the regular exercise duration recommended for everyone. However, if you are under 12 years old, you should exercise for 30 minutes every day and ensure a proper diet. Otherwise, excessive exercise could be harmful to your physical health.

How many calories are burned during one hour of exercise?

On average, we burn 300-400 calories per hour during a workout. However, this can vary depending on the type of exercise. The rest of the calories are burned through our daily activities. For example, if we walk, we burn calories. If we work in a physical environment, we burn calories. Those who work hard burn a lot of calories. Even during sleep, we burn a small number of calories.

How many calories do you need to give your body every day?

A typical person consumes 2000 to 2500 calories per day if they are a man. Women generally need 2000 calories per day. Some people consume more than this amount and gain excess weight. If you work out or exercise, you need to provide your body with more calories since you are burning extra calories during exercise. If you want to gain muscle, you should consume an extra 500 calories per day compared to your regular daily caloric needs. For example, if you normally consume 2500 calories, you will need to provide 3000 calories during a workout period. This is a simple approach to ensuring you meet your daily caloric needs. Additionally, your body weight, age, and sex affect your caloric demands. Research shows that men who engage in heavy workouts need to add an extra 500 to 750 calories to their diet. Women who perform the same heavy workouts need 400 to 600 extra calories. This is due to metabolism differences. Men have a higher metabolism, so they burn more calories, whereas women burn fewer calories despite doing the same workout.

What is the best time to exercise?

There is no specific time for exercise. You can work out at any time of the day. However, some times are better because they provide a more enjoyable experience and yield better results. Research suggests that morning workouts are the best. If you choose to exercise in the morning, congratulations! Our bodies respond well to exercise at this time, and we can maintain energy throughout the day. The other optimal time is in the afternoon. In many countries, afternoon is considered the best time for physical activity, and many doctors recommend exercising in the morning or afternoon. If neither of these options works for you, night exercise is another option. If you are an employee with limited time during the day, night workouts will be your best choice.

How much protein is needed for muscle gain?

Although we have discussed calories, many people ask about protein. We can easily calculate protein needs based on calories. First, understand how much protein you need. A normal person requires 1 gram of protein per kilogram of body weight. If you are working out, you need 1.5 grams of protein per kilogram of body weight. If you are working out and aiming to gain muscle, you should consume 2 grams of protein per kilogram of body weight. While this may seem like a lot, it is important not to get all your calories from protein. If you consume 2500 calories solely from protein, it could be harmful to your health. A balanced diet that includes protein, carbohydrates, and fats is essential. Keep this in mind when planning your diet.

How long should each workout be?

We have six main muscle groups: arms, back, shoulders, chest, legs, and abs. Each muscle group has a specific workout duration. Arms and abs are smaller muscle groups, while chest, back, shoulders, and legs are larger muscle groups. For smaller muscle groups, a 45-minute workout is ideal, and for larger muscle groups, 60 to 75 minutes is best.

How much rest should you take in a week?

Rest is necessary to recover your body. You should reserve a few days for rest. For example, I work out for two days and take the third day off. This allows me to rest for two days a week. You can also rest for three days if you prefer. As long as you maintain a proper diet, a longer rest period is not a problem. Even if you take a week off with a balanced diet, there is no issue.

How to lose weight easily?

This is a common question. Many people are unsure about how weight loss works. They think exercise alone is enough. However, a proper diet is also necessary for weight loss. The diet plan for weight loss will be different from that of an average person. The easiest way for someone who is overweight to lose weight is to reduce their calorie intake compared to what they were consuming before. For example, if you were consuming 3500 calories per day but only needed 2500 calories, the extra 1000 calories will be stored as fat. After starting an exercise routine, if you consume 2000 calories but still need 2500, your body will burn the necessary 500 calories from fat. By following this pattern for two or three months, you will lose weight and achieve a lean, fit body. However, if you continue to provide too many calories while exercising, you won’t see results.