Exercising

ayamourada92

I do some exercises at home without lifting weight ..How many minutes should I spend doing exercises?
I don't move a lot as I don't work.

another question plz, Can I do lower body exercises in the morning and abs exercises at night? or should I focus on just one area?

Thanks a lot.

ayamourada92

hey!

heybales

Any recommendations without knowing your goals would be about as useful as you just bumping around doing various exercises.

What is your goal?
What is your equipment?
Any limitations?
Time available?

Your 2nd question - of course you can do different exercises focusing on different body parts at different times during the day, if you have time.

In fact focusing on just 1 body part per day is usually the waste of time many people make because they hear about experienced lifters doing it and think therefore they should. Bro-workouts.
If the benefits of resistance training is your goal anyway.

AnnPT77

ayamourada92 wrote: »

I do some exercises at home without lifting weight ..How many minutes should I spend doing exercises?
I don't move a lot as I don't work.

another question plz, Can I do lower body exercises in the morning and abs exercises at night? or should I focus on just one area?

Thanks a lot.

What's your objective for doing the exercise? Weight loss implications, cardiovascular fitness improvement, strength improvement, developing specific skills or capabilities, all round health, or . . . ? What exercise do you do? Is it intense, or relatively mild?

Without more information about those questions, it's hard to give nuanced advice.

I'd suggest you do no more minutes of exercise than fits into your life nicely, and is reasonably enjoyable (at least tolerable!) for you to do for the long term, and still have enough time and energy left for every other part of your life that's important to you (job, family, social life, important non-exercise hobbies, etc.).

Doing some extreme thing for weight loss is usually counterproductive, because what's important - to stay at a healthy weight long term - is to find new, sustainable, relatively happy habits that get us to a healthy weight, and ideally keep us there permanently thereafter. Besides, exercise tends not to burn as many calories as lots of people think.

Weight loss may be able to be a project with an end date . . . but weight management is a lifelong thing.

On top of that, over-exercising for weight loss can actually make us fatigued, so we rest more and do less in regular daily life (job, home chores, etc.) so burn fewer calories on that side of things. Doing the right amount/intensity of exercise should leave you energized for the rest of your day (after maybe just a few minutes of "whew!" feeling right after the workout), not leave you dragging through your day with fatigue.

I can only comment generically on fitness, without knowing more about what you want to accomplish.

For cardiovascular fitness, usually the best starting approach is to set a time budget, then spend that time doing a short warm-up, a steady state workout for most of the time, at an intensity that fits a
a "manageably challenging, energizing but not fatiguing" mold, then a short cool-down. As you get fitter, you can increase the intensity during the main section of the workout, to keep a bit of challenge in the picture. After a few weeks/months of doing steady state work, it can make sense to add some intervals or short high-intensity bursts.

For strength exercise, the key is to make the exercise more progressive (more difficult) as you get stronger and what you're doing gets easier. Even with bodyweight exercises, there are variations that you can do that make them harder (effectively create more resistance, as if lifting more weight).

If you have goals for both strength and cardiovascular fitness, pick a good strength program (can be a bodyweight program), then do cardio for the rest of your time budget, as described above. Whichever is your priority should usually done first (when energy is highest), if both are part of the same session/day. For most people, or if no particular one is higher priority, probably do strength first.

If you can't work out for your whole time budget at first without getting fatigued, then start with less frequent or shorter workouts, and work up to the "fits into your life well and is enjoyable" level, over time, as you get fitter.

It's fine to work different muscle groups at different times of day, if that works out well for you. Usually, it's a good plan (especially at first) to include one full recovery day between strength workouts for the same muscle groups. For example, if doing upper body push exercises, you might do them on Tuesday and Thursday, leaving Wednesday for recovery. Ab exercises can be a little more forgiving for recovery timing, but pay attention to how you feel. Many beginner full-body strength programs are designed to be 3 times a week, with recovery days between those three.

It's probably a good idea to do an actual strength program, if strength/muscle mass/toning are what you're after. There are some here, including bodyweight programs (despite the title suggesting it's just weights):

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

It's all kind of just common sense, if you think about it, even if a bit nuanced/complicated.

Best wishes!

NorthCascades

ayamourada92 wrote: »

I do some exercises at home without lifting weight ..How many minutes should I spend doing exercises?
I don't move a lot as I don't work.

another question plz, Can I do lower body exercises in the morning and abs exercises at night? or should I focus on just one area?

Thanks a lot.

Enough. 🙂 🏋️‍♀️

sijomial

My longest exercise sessions have been between eight and a half and nine and a quarter hours but I honestly found that too much to be enjoyable.
My preference these days is up to four hour bike rides as i don't need any special preparation or recovery for that duration.

Your mileage (literally!) may vary depending on your goals and capabilities.
Where are you now and where do you want to be in the future as regards fitness?