How much exercise per week reddit Each exercise based on 10 rep max. That said 20-25 sets per week. Bikini competitor and IIRC correctly from the article, she used to lift weights 6 times a week, with 3 additional cardio's per week, and total time was like 6 hours per week. This stress causes muscle damage and inflammation. 5 years doing that. here’s the thing, though. Aim for at least 150 minutes of moderate intensity cardio per week, spread out over several sessions. I'm also trying to walk a bit longer, maybe 30-60 minutes, once or twice a week. To be abstract, training one day a week might have 100 units of added performance. When you're 15 percent bodyfat and under, yes 1 or 2 pounds a week is suggested. In the beginning 5 or 6 exercises for as little as 1 or 2 working sets is absolutely fine. 3 non-consecutive days per week is still the preferred route for natural beginners who work out at the gym. I could also get there by walking 5 K 6 days a week. 4444*7=3. If you want to actually be healthy, you need both, diet and exercise. If you just want bigger abs, then anything could work as long as your volume (sets x reps x intensity x days per week trained) is sufficient. On my walks, I average 89 calories per mile, about 21-22:00 /mile pace. Also keep in mind that you are going to get diminishing returns with training. The muscles and heart say "lets do this", but my knees say "no, f**k you". See what volume you can recover from for the next time you hit that muscle and adjust. 30-45 minutes of cycling or running cardio in the morning 5-6 days per week. Do delts FIRST. So 7-8 miles a day except for a longer run of 10-15 miles on the weekend. This includes 6 hours of Crossfit, plus 2-3 runs per week. I have 2 or 3 go to exercises for every muscle group. 5-8 hours per week. Most people need to do more. I'm currently at 73,8kgs and my goal weight falls at aroing 60-65kgs. Ends up being about 9-10 hours of exercise per week if you count the prehab. For maintenance, I do cardio once per week. Do that on something like a full body 2-3 times a week or an upper/lower 3-4 times a week and you're good. 30 second rest between sets, complete as many sets to get 50 reps per exercise. Occasional leash walking but it's more for socialization with her, it's pretty much useless as a form of exercise. For instance 3 times a week you would be doing 6 sets per day. My question is, should I be focusing on the core 5-6 workouts and pushing myself to the limit on those, or is adding 3-4 more exercises after those I've just started getting active again this year. I would say I'm in pretty good shape. There's usually one long run in there (11-15ish miles), 1-2 workouts (intervals, hills, tempos, track stuff, whatever), easy runs, and sometimes 1 race (usually in the 33F, daily exerciser, feel great. If someone works out 2-3 days per week, I recommend full body workouts with rest days in between. And the upper limit is unknown as shown by the famous 52 set per week study. Is this realistic or is it too few calories? On the rare weeks it's a 70 hour week then yeah, struggling to fit much in but that's not the norm. Exercise linked with increased longevity. It relaxes me and gives me a chance to listen to podcasts. If you can do more than this, you’re probably not training hard enough. Despite legends like Mentzer winning Mr. Fetch in the backyard (10 minute sessions) maybe 6-8 sessions The physical activity guidelines stipulate 150-300 minutes/week of moderate-vigorous intensity physical activity (MVPA), or 75 minutes per week of vigorous intensity physical activity (VPA), or an equivalent combination of both. I lift weights 3 times per week and run 5k three times a week. I cycle to work which is about 30 mins each way, so over a week that's already 5 hours. About 12 hours per week. Compared with just two minutes of vigorous activity per week, 15 minutes was associated with an 18% lower risk of death and a 15% lower likelihood of cardiovascular disease, while 12 minutes was associated with a 17% reduced risk of cancer The "five minutes per month of age" limit guideline is for 2-3 walks per day, especially if those walks entail very much time walking along at a human walking pace or walking on hard surfaces. Some treadmill games when it's extremely cold. 10-20 sets per week is a general rule. . You could be, its hard to say because it can be very individual. So you could feasibly get away with one major compound per group, total volume 15-20 sets a week. Split it however you want as long as youre getting 150 minutes in zone 2. I'm trying to get back to running at least 7x/week, but an old injury makes me nervous to do so, so recently I've been running ~50 miles/week, over the course of 6 days per week. If you do an upper day twice per week, then you'll be doing (for example) 5 working sets bench, 5 working sets SP, 5 working sets dips, 5 working sets rows, 5 working sets lat pulldowns, plus whatever accessories you want to toss in there. At peak ultra training I can be running 12-13h per week over 5-6 days. Anything above that, you can pretty much lose as much as your body lets you. (60 reps per exercise per week). Then a 10-15 minute circuit with many different exercises would be good. My goal is muscle gain so for each muscle group I'll do 4-6 exercises and 3-5 sets per exercise. At home I've found work/life boundaries much harder (and we've been very busy all year) so the 60-70 hour weeks have been far more frequent and carving out an hour to go run just hasn't happened anywhere near as much. Like normally I do 3 or 4 different exercises per muscle group and then 3-4 sets of each exercise normally I'm able to do it 2x a week without over lapping and then 1 day off. If you are finding the schedule difficult, I'd reduce the number of days. But no, you don't need 1. So also between 8-10 hours per week. Zone 1 I'm not breathing heavy, more like a casual stroll. No, you don't need to exercise until you're ready to pass out. so, the guidelines for adults are a minimum of 150 minutes of moderate exercise per week, or 75 minutes of vigorous exercise. However, if you want near-optimal growth, I would say twelve sets per week is more than enough for someone in their first few years of training, the only caveat is these sets need to be somewhere within 0-4 RIR, with best results around 1-2 RIR. Roughly an hour of resistance training in the afternoon 5-6 days per week. Are you hitting it 3 times and it is too much, lower weight or sets. I try to do some strength training 2-3 times per week, with the intensity depending on how I'm feeling. "How many days per week?" could be as low as 1 or 2, but it depends on how you divide up the work, you could do a little bit 6 days a week 8 to 10 exercises. You want to hit at least 10 working sets (ideally more) to near failure per muscle group per week. I'll also try to stretch about 2x per week. The other popular options are Rest-Upper-Lower-Rest-Upper-Lower-Rest and Rest-Push-Pull-Legs-Push-Pull-Legs (more days a week, but less time each day). You are doing 16 sets per week but minimum is 20. Research suggests 10-20 hard sets per week per muscle group is the range to shoot for if you’re unsure. 1. For me pickleball averages about 50-60 steps a minute. 5 years of training and if you specifically want to bring out the back then it would make sense to toy with the upper range of the recommendations. 5 hours. You can usually go pretty quick if you know good routes. And moderate exercise here means walking at about 3 mph. From my experience less than 30 reps per exercise is too little volume per workout per muscle to produce hypertrophy. I've discovered that I can easily clear 2. Reply reply wwf87 Well speaking from a heart health side not weight loss per se, we should be doing 20-30 minutes of cardio a day at least 5 days a week. Highly suggest it! If you want a hobby sort of way to get your exercise in per week. 4. 41 year old dad of a 5 year old and 6 month old. If your goal is mass gain you need volume mate. Right now I’m running about 50mpw in 6 days, and hiking or power yoga on my “off” day. 10-15 miles per week at 3-6 miles per run (2-3 days per week). I’m 40. And if you're doing that 5 times a week, you're massively overdoing it. I love doing this. This includes lifting (my least favorite, only do because I have to!), hiking/rucking, yoga, and kickboxing. I've just recently started back up, and am doing about 5-10 miles per week. Overall weekly volume at this point can be as low as 6 sets per muscle per week. I do at least 420 minutes per week / 1hr per day. Walking for me is about 110 steps a minute at about 3. I'm up to 30mi per week. On a bulk, I do no cardio. Was definitely silly. 150 minutes per day is a target because 75% of Americans fail to meet that target. During that time I usually have 1 night of curling league (2h) and 2 lifting sessions per week, and can fit all my workouts in my life (including sleep and proper recovery). However, a common guideline for resistance training is to perform 3-5 sets per exercise, with 8-12 repetitions per set. Each muscle group gets 10-20 sets per week. Just relax. my stretching sessions are pretty intense: they range anywhere from 25-45 minutes per session, 30 seconds-2 minutes per stretch, and i go pretty deep (relative to my own flexibility, of course). The number of sets per workout varies depending on individual goals, fitness level, and the specific exercise being performed. If you want strength, then 3 sets of ab wheel/hanging leg raises could be sufficient and maybe throw in an exercise for the obliques. Some folks use dumbbells at home for one or more days to save on commute time. With gyms re-opening id like to know how with the introduction of weights again, and also compound lifts like squats, OHP etc which will stimulate the abs, how much frequency/time would be required to yield good results? Would 5 minutes x3 a week be ample? Or looking at it from a sets point of view, 3 sets of 30-50 reps 3x per week. That would be counter-productive. Benjamin Levine It recommends 5-6 exercises per Push/Pull day. Go higher on acessories, even 20 reps may make sense -Don't go forever, cycle things. Isn’t the current health standard something like 150min a week of moderate exercise (you can talk through it but you are panting and sweating a bit) and 90min a week of vigorous exercise (you can’t talk while doing it). Number of workouts per week. 5 hours 3-4 days per week continuous in zone 2-3 to build a strong cardio base. true. I usually keep my heart rate average at 75-80% of max. If you need to take a deload that means your programming is bad, from selection to sets. And that's generally considered a starting point for novices. Currently doing PPL split 3 days a week 1. On days where I am lifting, I'll go to the gym before work and then go for a 5k walk in the evening. Discuss. Growth is protein, not calories. 15 lbs down. According to my garmin, in the last month I've averaged 7 hours or 420 minutes per week. You can certainly have your puppy out longer than that as long as most of the walk is self-directed by the puppy, meaning she is exploring, sniffing How much is enough is highly individual. And there's a bunch of reasons why it's such a large range too. I would have to run 2 10 K hourlong runs (EDIT: per week) to get there. A 5-10 minute plyometric routine and 2-4 hip/glute/core routines of 10-20 minutes will do a lot for people to improve their running economy and injury resilience. I average about 600-650 minutes per week. This is on addition to lifting 2-4 days per week and yoga 1-2 days per week. Lol during my crazy phase of more is better RP style training maybe 5 years ago or so. Benefits increase with more exercise, and there is no upper limit. Go up (in terms of sets, weight, etc) then go down. But I did make good progress during this time. The American Heart association suggests you do 20 minutes of cardio per day 3 times per week to help maintain a healthy heart. The mainstream opinion is that 3x per week is too much, but the latest research has shown that it is best. nfp nowjz kuops ydbi jefxpaj van vor mmplt fahvh tlk zpdv ogfbh ptc qrlt wbbl