How often to workout?

clafairy1984
clafairy1984 Posts: 253 Member
in Fitness and Exercise
Im trying to lose weight and tone, but im not sure how often I should be working out to reach my goals. I go to classes, rather than using the gym, as I find it impossible to stay motivated in the gym. I do 2 aerobics classes a week, but don't know if that's enough. I don't want to overdo it, but im also eager to see results. I would like to create a routine of on and off days. Should I work out mon-fri and have weekends as rest days? workout every other day? I just don't know what's best.

Replies

  • Cherimoose
    Cherimoose Posts: 5,208 Member
    If you feel fine with extra cardio, go for it.
    Strength training is part of most good fitness programs, so i'd add a strength class (Bodypump, etc) every 2 to 4 days. That plus a calorie deficit should get you results.
  • hearthwood
    hearthwood Posts: 794 Member
    You're still in a calorie deficit working out 1 to 2 days a week. I hear you, gyms don't attract my presence. I have tried them, but I get real bored with machines. I have to work out with others, otherwise I won't ha.ha. So I go to Jazzercise and have been doing it for decades.

    If you feel comfortable and want to exercise more, then fine. You can up your frequency and intensity. If not, you're still fine with 2 days a week.
  • TeaBea
    TeaBea Posts: 14,517 Member
    Im trying to lose weight and tone, but im not sure how often I should be working out to reach my goals. I go to classes, rather than using the gym, as I find it impossible to stay motivated in the gym. I do 2 aerobics classes a week, but don't know if that's enough. I don't want to overdo it, but im also eager to see results. I would like to create a routine of on and off days. Should I work out mon-fri and have weekends as rest days? workout every other day? I just don't know what's best.

    Lifestyle change for me. I used to workout only when I was trying to lose weight and was always surprised when the weight came back. I need to move more, forever.

    If you need stamina, endurance, or you just want to burn calories.....cardio is good.

    If you want to keep lean muscle while eating at a deficit.....resistance training will help with that. It's good for bone health too. If you don't have weights you can start off with bodyweight exercises.....push ups, planks, squats.....pilates is good too (maybe a class for this).
  • H_Factor
    H_Factor Posts: 1,722 Member
    you "tone" by: (a) eating at a deficit so you lose fat around your muscles; and (b) doing exercises that strengthen your muscles. For part (b), lifting weights are fine, but you could also accomplish this by doing various compound bodyweight exercises like planks, squats/jump squats, burpees, lunges, etc. There's no need to do more than 3 workouts a week so long as you're pushing yourself during each workout. If its only moderate effort, then you're not getting the full benefit for the time spent.
  • jrline
    jrline Posts: 2,353 Member
    Try to walk for 30 minutes every day you don't have your classes

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  • erickirb
    erickirb Posts: 12,294 Member
    If you feel fine with extra cardio, go for it.
    Strength training is part of most good fitness programs, so i'd add a strength class (Bodypump, etc) every 2 to 4 days. That plus a calorie deficit should get you results.

    body pump is resisted cardio, not strength training FYI, that said to lose weight just a calorie deficit is needed. If you want to have a lower BF% at your goal weight then add strength training 2-4 days/week on a progressively heavier lifting routine.
  • legnarevocrednu
    legnarevocrednu Posts: 467 Member
    I was told that 3 x a week for 30 minutes would be ideal for someone maintaining. How long are your classes? If they are an hour long, I would think the calorie burn would be enough to help you lose. Personally, I would aim for at least 30 minutes a day, 5 times a week. Or just workout for a total of 2.5 hours a week.
  • nikkerbob
    nikkerbob Posts: 78 Member
    I do weight training in the morning, and then cardio at lunch. and with me really watching what I'm eating and counting everything, I am down 9 pounds, which is huge for me !!!!
  • 50sFit
    50sFit Posts: 712 Member
    I train 6 days per week with 1 day off.
    I do cardio exercise Sunday through Friday and strength training Monday, Wednesday and Friday.
    I take Saturday off and rest up.
  • pscarolina
    pscarolina Posts: 133 Member
    You're still in a calorie deficit working out 1 to 2 days a week. I hear you, gyms don't attract my presence. I have tried them, but I get real bored with machines. I have to work out with others, otherwise I won't ha.ha. So I go to Jazzercise and have been doing it for decades.


    Love this & love your description in your profile! Jazzercise gives you both aerobic & strength plus lots of great music & feels like time with friends. I really love teaching it.

    OP...I like cardio & think you can add some extra days with no problem, but I think you'll be even happier if you add a Strength60 type of class in addition to your aerobic work. BodyPump or Custom Cuts or something along those lines would be good if you don't have Jazzercise available. My daughter took my Strength60 class for the first time this weekend & could really feel it. Jazzercise is offering free classes to people who have never tried it this week so good time to check it out.

    *note* I make $0 over & above my regular teaching salary for recommending she try a class
  • andywrightpt
    andywrightpt Posts: 4
    Try 3 days a week

    Mon- on
    tue- rest
    wed- on
    thur - rest
    fri - on
    say and sun- rest

    You will be mostly wanting to focus on your diet if you want to decrease body fat. You can increase the the amount of workouts you do a week as you progress. Also listen to your body, if you feel like you need to rest, take a rest day.

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