recommended exercise in a week?

Communities, especially in urban areas, are increasingly paying attention to healthy lifestyles. This trend can be seen from the proliferation of fitness centers, the crowded car free day with sports activists, various sports events, to the increasing number of healthy products and menus in restaurants and supermarkets. Now, about the recommended duration of exercise, it's still confusing. Some say that every day, twice, three times, even once a week is enough. and How many times should you exercise in a week?

Before answering the question above, what if we discuss more deeply about the various benefits of sports.

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1. Ideal weight

By practicing exercise regularly, you will increase the burning of calories from the body. That way, you can get a perfect weight, whether it's an effort to lose weight or keep your body ideal. Exercising more than 30 minutes is known to increase stubborn fat burning in the body

2. Fitter and more energetic

If you often feel tired, maybe because you lack exercise. Try not to believe the notion that exercise will make the body tired easily. On the contrary, with regular exercise, muscle strength, fitness, and physical endurance will increase.

Exercise carried out in a routine manner will make the heart more powerful in pumping blood. Moreover, blood flow becomes smoother. not only that, the lung capacity in taking oxygen will increase. As a result, you will be more energetic to carry out a series of activities, from morning to night.

3. Healthier body

With regular exercise, the body becomes healthier. Many researchers have found that exercise is associated with a reduced risk of various diseases. Starting from high blood pressure, high cholesterol, diabetes mellitus, heart disease, stroke, cancer, and joint disease.

4. Improve mood

Often stressed out lacking enthusiasm? Exercise! Besides improving physical health, exercise can also improve mental health and improve your mood.

Exercise can increase the release of endorphins which make you feel more comfortable and happy. What's more, exercise can also make the body more ideal, making you feel more comfortable with yourself too.

5. Fight insomnia

If you often find it difficult to sleep at night, regular exercise can make it easier for you to fall asleep. but, there is one thing to remember, do not exercise too close to bedtime, because it will make the body too fresh to fall asleep.

6. Better sexual life

Often feel tired and are not excited to have sex with your partner? Overcome by exercising. Exercise can increase energy levels and improve appearance. So that, on average, those who regularly exercise have a better sexual life than those who rarely or never exercise

How many times should you exercise in a week?

The six advantages above should be more than enough to inspire you to exercise regularly. The question is, how often do you have to exercise to get optimal benefits?

You are advised to exercise at a minimum:

• 150 minutes a week if you do light-moderate cardio intensity (5 times a week, 30 minutes at each session 3 times a week, 1 hour per session).
• 75 minutes for cardio for heavy intensity or a combination of moderate and heavy intensity (3 times a week, 25 minutes per session)

There are various types of cardio that you can choose. Starting from running, swimming, cycling, dancing, and much more.

In addition to cardio exercise, you are also encouraged to combine it with sports lifting heavy weights as much as 2-3 times a week. This weight lifting exercise can be done with sophisticated equipment in the gym, with a dumbbell, or without any tools at all. Movements that you can do without tools include squats, push-ups, sit-ups, planks, and pull-ups.

To be more excited, invite your friends or relatives and other family members to exercise together. You can also do various types of exercise to avoid boredom, the recommended duration will not be felt because it is done with pleasure, the body becomes healthy and fit!

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