How Much Should You Workout

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When it comes to exercise the more you do the better, right? Not necessarily. So many people these days think that exercising every day for multiple hours a day  is gonna get you closer to those “gains” you are looking for. But when it comes to exercise, more doesn’t always mean better.

What Is the Right Amount of Exercise?

Is there a magic number when it comes to how often you should be working out? Probably not. After all we are all different and all after different results. With that said there are some basic ideas behind exercising frequency that most people can get behind. For example – we have already discussed the importance of a rest and recovery day – which means that there should be at least one day a week that you are taking off from working out. With this simple rule we now have a decent base line in knowing that at most we should be working out only 6 days a week. 

Beyond that simple rule of taking at least one rest and recovery day a week how do we know if we are working out too much? Or maybe not enough? That comes down to what you are looking to achieve with your exercise and workouts.

What Are Your Fitness Goals?

This is a question that everyone should be asking themselves, but they may not be. Do you have fitness goals or are you working out aimlessly? Everyone should have a fitness goal – even if that goal is a simple as wanting to maintain a healthy lifestyle.

Once you decide on your fitness goals you will then have a better path to understanding how much you should workout. Just because contestants on the latest fitness show are working 6-7 hours a day every day, does not mean that is what you should do to lose that last 5 pounds. Whether you are into body building, weight loss, strength training, or just overall fitness/health as well as your current level of health and fitness all goes into factoring out how often you should workout. 

But if you are looking for a general rule of thumb to follow for now as you search for your true fitness goal then most sources will state that working out 3-5 times a week for 30-60 minutes at a time is a great place to start, and we a Primalhub will also add that you should also always listen to your body. If you are constantly hurt, injured, or tired you may want to tone it down a bit. If you feel like you could work out a bit longer, or maybe add in a day because you aren’t seeing the results you want to see, then by all means go for it. Just always remember our first rule of adding in a rest and recovery day as well.

If your fitness goals are more specific – you want to focus on building strength or maybe you have some type of fitness competition coming up then we have some great resources to look into so you can dial in just exactly how often you should be working out.

How Much to Workout

Men’s Fitness gives a great breakdown on how often you should be working out dependent on your goals. If you are looking for fat loss, training for size, or training for strength this article is a great tool to help you on your way.

Exercise Frequency

This article by A Workout Routine is a great place to start for those not sure what their exercise goals are or are simply looking to stay healthy and fit.

So go and figure out your fitness goals and get to it!

3 Drills To Help You Improve Your Running (VIDEO)

Running is one of those things that just about anyone can do. No equipment needed, no fancy location you have to go to – it is all on you. Because of this many people think that running is easy or the automatic go-to exercise for beginners. While yes everyone can run, I mean we all have been running to some extent from childhood, it isn’t the “easiest” of movements. Running causes more injuries then many other activities because it is so easy to do things wrong or ignore our bodies while running.

Proper Techniques for Running

There are a few different techniques for running but the one we will be focusing on is called Pose Running. Pose running not only helps prevent injury but is also extremely efficient. For those new to pose running we have a great video by TechniqueWOD that not only talks about Pose running, but gives three drills that can help improve your running efficiency.

Awesome Recovery Day Activities

We’ve discussed the importance of rest and recovery days before.  So now that we understand that these days are needed for our health and for our added athletic ability, the question remains… what do we do on these days? Well luckily there is actually quite a bit you can do for your rest and recovery days. 

So. What Do You Do? 

Here is a small list of some great recovery ideas to get you started.

  1. Walking. Everyone can walk – that’s what makes this a active rest and recovery activity. Get outside, stretch those legs, and feel better.
  2. Hiking. If walking isn’t enough for you then up the anty a bit and try a small hike. This can burn some good calories as well as work out any sore muscles you might have.
  3. Swimming. If you are looking for something low impact, low stress, but that will still help get your heart rate up a bit then swimming is the activity for you.
  4. Yoga. Focusing on breathing, stretching, and quieting your mind is a great way you can spend your rest and recovery days.
  5. Foam Rolling. Also known as self-myofascial release. Foam rolling can be a great way to keep your range of motion up and release some stress and stiffness in your muscles.
  6. Skill Work. Rest and recovery days are great for when you want to focus more on a skill set then actually getting your heart rate up. Whether it’s working on a particular lift at a very light weight, shooting free throws, or working on your head stand.
  7. Napping. Yes you heard me right. Sleep is a great way to rest and recovery… if you are feeling low on sleep, take this day off to get a little extra in guilt free.
  8. Stretching. Whether a static stretch exercise, or dynamic stretching – moving and stretching your muscles will help get your prepped for your next workout day.

Just remember – you want to remain active but want to make sure to be taking everything at a lesser intensity than your normal workout days. It’s important to remember that this is a rest and recovery – we are just wanting to get the most out of these days by moving our body. So don’t think your rest and recovery day has to be boring or just involves you sitting watching television all day – go out and do something that will help your body be ready for your next workout day.

For more information on rest and recovery activities take a look at these articles:

Rest Days: What Exactly Do You Do 

How to Properly Rest from Your Workout

7 Active Recovery Day Activities

 

How to Strengthen Your Rotator Cuff (VIDEO)

Many people are extremely tight in their shoulders which makes having tears or strains in your rotator cuff muscles quite common. Whether you play sports, weight lift, or have a job that requires repetitive arm motions, stretching your rotator cuff daily is a must. Stretching and strengthening your rotator cuff can help prevent injuries as well as help your shoulder mobility!

What to do if you have shoulder pain.

If you have shoulder pain or are just looking for a great way to get those shoulders some added mobility and strength, then we highly recommend this video by TechnigueWOD on how to strength your rotator cuff. These guys give some great information about your rotator cuff and what do to to stretch and strengthen it!

 

7 Amazing “Arm Day” Workouts

We all love the idea of lean, strong, and sexy arms. Whether you goal is to be able to take in all the groceries in one go or simply be able to wave goodbye to someone without that horrible arm jiggle, there are many ways you can get the arms you always wanted. Here is a list of some great exercises that can help you to your goals – go ahead and try out these 7 amazing “arm day” workouts.

21-Day Arm-Sculpting Challenge

Need to add some great arm exercises to your routine? This 21 day challenge is a great way to go – and all you need are your arms and some dumbbells! Find the workout here.

9 Minute Arm Workout with Dumbbells

For those that don’t have a lot of time, but still want to work on those arms you’ll love this great 9 minute video. Find the workout here.

10 Effective Arm Toning Exercises Without Weights

Here is a list of 10 great go-to arm toning exercises! And the best part about this list is you don’t even need weights to do them! Find the workout here.

17 Free Weight Exercises for Toned Arms

Free weights are a great way to strength those arms while making them toned as well. If you are needing some new ideas on how to work one those arms so they are tank top ready, then you’ll love these 17 free weight exercises. Find the workout here.

10-Minute Workout to Tighten Arm Jiggle

Not only is this video only 10 minutes long (who doesn’t have at least 10 minutes each day?) it is perfect for eliminating the jiggle from under your arms. Find the workout here.

30 Day Arm Challenge

For those looking for a bigger challenge when it comes to arm exercises – this 30 day arm challenge is the one for you! Find the workout here.

Sexy Shoulder Workout

One thing that seems to get ignored when it comes to arm exercises are the shoulders… make sure to add in this routine for those sexy shoulders! Find the workout here.

The Best Stretches To Do After Running (VIDEO)

Running is a great and inexpensive form of exercise and almost everyone can do it because there is no equipment needed! But have you noticed that it seems quite a few people get injured from this seemingly easy exercise?

Why do I hurt so bad after a run?

One of the biggest problems with running is the fact that everyone can do it. Simply because it doesn’t require equipment does not necessarily mean it’s easy to do. If you plan on doing a big run (or even a small run) it’s important to be familiar with proper techniques that can keep us from hurting ourselves (i.e. not heel striking). While we could discuss running technique for days, today we are going to focus on what you can do after your run to help prevent injury. 

What to do after a run.

Yes you heard me right – what you do after you run is just as important as what you do before and during your run. So to help yourself improve your running, stay healthy, and be injury free – make sure to familiarize yourself with some stretches you can do once you finish up that run.

Here is a great video by Runtastic Fitness to get you started on those post-run stretches

Benefits of Weight Training

Exercise. We all know that exercise is important. We also all have our favorite forms of exercise. Whether it’s yoga, running, hiking, swimming, Crossfit, Pilates, or Zumba – we all have something we prefer to do if given the choice. And let’s be honest – as long as we are moving and exercising great, right? Right!

With that said there are some forms of exercise that may be more beneficial then others. One such form of exercise is weight training.

But, Weight Training Isn’t For Me.

For some reason there are a lot of stigmas surrounding the idea of weight training. The first big on you hear is that weight training will make you bulky. This couldn’t be further from the truth. Just because one simply add’s in weight training into their routine does not mean they will bulk up – this is a big fear for many women who simply want to have lean muscle mass. Weight training does not mean bulk if you don’t want it to.

The other stigma is that weight training is only for advanced athletes. Many might think that they are too new to exercise and will just stick to the treadmill. Others will think they aren’t strong enough to weight train. These are both false.  You are never too new or to weak to weight train. Start out slow and small and build from there, or if you are afraid, find a trainer to help you along your way – you’ll be surprised with what your body is capable of. 

So now you know that you can infact start weight training… we turn to the why?

What Benefits Are There to Weight T weight train?

When you weight train the obvious answer of what it can help your body with is strength… but there is more to it then that.

Here are just a few of the benefits you’ll get from weight training:

  1. Increase Muscle Mass: While it’s obvious it still needs to be stated. Weight training will increase your strength and muscle mass and who doesn’t want things to be a bit easier as you try to take in every bag of groceries from the car. Plus all that increased muscle mass leads us to our next benefit…
  2. Weight Loss: Not only does weight training help you lose weight, but it helps you keep it off! All that lean muscle will help replace that fat. Plus weight training helps increase the amount of calories you burn not only during exercise, but also when you are not exercising throughout the rest of your day.
  3. Bone Health: As we age our bone density starts to decrease. Adding in strength training helps keep that bone density up as well as can help reduce risk of osteoporosis and other chronic conditions.
  4. Less Injury: Weight training helps strengthen connective tissue, muscles, and tendons. With that increases strength you are led to improved motor performance and your risk of injury (during exercise or daily activities) decreases.
  5. Confidence: When you start to weight train you will notice as you get stronger you and your body will start to gain confidence. Who doesn’t want more confidence?

Weight training can drastically improve your health – so what’s stopping you? Make weight training part of your routine and start to see all the amazing changes that take place!

Sources:
http://www.active.com/fitness/articles/5-benefits-of-weight-training
http://www.everydayhealth.com/fitness/add-strength-training-to-your-workout.aspx
http://www.weightlossresources.co.uk/exercise/weight_training/benefits.htm
http://www.livestrong.com/slideshow/1008208-13-benefits-weightlifting-one-tells/#slide=3

How to Open You Hips for Better Squats (VIDEO)

There are a few body movements that seem to be typical “go-to” movements when it comes to exercise. From sit-ups to push-ups all the way to the squat. Squatting is a great form of exercise that can be used in many different ways and techniques.

Squatting isn’t that hard, right?

While most people cant do a squat, that doesn’t necessarily mean it’s easy. Many might think there isn’t much to the squat or that there isn’t more to learn when it comes to squatting. These people couldn’t be more wrong. From correct form to tips on making the squat easier and more efficient – learning proper information on the squat is something everyone should do.

How can I improve my squat?

If you are looking for a way to improve your squats then this video by Kelly Starrett is a great place to start. Kelly goes through some great information on what you can do to help open you hips more for a better squat. Whether you are doing air squats, heavy back squats, or any other version of a squat, you can’t go wrong with watching this video. 

10 Awesome “Leg Day” Workouts

Friends don’t let friends forget leg day, right? Whether you are part of a gym, on vacation, or just sitting watching TV at home you can get a great leg day workout!  Take a look at this amazing list of resources for different leg workouts!

Hardcore Home Leg Workout

An intense workout that only uses simple at home equipment – this is bound to make those legs burn and build some great strength. Find the workout here.

Top Thigh Exercises

Here is not just one – but a list of 10 different movements you can do to help strengthen and workout those thighs! Find the workout here.

Long Lean Legs in 4 Moves

Want to keep it simple? Try out these 4 movements for slimming and leaning those thighs – and the best part is they can all be done at home! Find the workout here.

5 Minutes to Lean Legs

For those that are busy or short on time – there still is no excuse to not get in a good leg workout! Take a look at this awesome 5 minute workout for leaner legs by Get Healthy U. Find the workout here.

Full Butt Workout with 11 Moves

We must not forget toning up that butt along with the legs! Well these 11 moves are sure to do the trick! Find the workout here.

Amazing Inner Thigh Workout

Struggle to target the inner thighs when it comes to leg workouts? Try out this simple 20 minute inner thigh workout then! Find the workout here.

30 Minute Dumbbell Leg Workout

Most of us have at least one pair of dumbbells around the house… which means you can do this awesome 30 minute dumbbell leg workout to mix things up! Find the workout here.

30 Day Wall Sit Challenge

Want something with a little more commitment? Try out this 30 day wall sit challenge – all you need is a wall! Find the workout here.

The Best Gym Leg Workout

For those that aren’t fans of working at home then you’ll try out this awesome best gym leg workout! Just 6 simple moves to get the legs you are looking for! Find the workout here.

7 Day Leg Challenge

Want something more then just a one day workout? For those looking for a challenge here is a great 7 day challenge to help strengthen those legs! Find the workout here.

How to Fix Upper Back and Neck Pain with a Foam Roller (VIDEO)

Foam rolling is getting a lot more attention these days – and there are great reasons why this is happening! Foam rolling is one of the most effective tools for recovery and injury prevention. If you happen to be new to foam rolling then you’ll love this article explaining the benefits of foam rolling.

Whether you are new or not to foam rolling there are many different techniques and tips to foam rolling. And whether you are new or not to foam rolling you probably have suffered from back or neck point at some point or another. This video by PaleoFX gives two different ways you may not have thought to foam roll that can help fix upper back and neck pain.