What many of us want when looking for some gym inspiration and exercise tips are clear specifications. We want to know what activities we need to do and for how long, with how much effort and exactly how to perform exercises. We want someone to tell us: “Here is the schedule of the exercises that you need to do each day in order to achieve exactly what you want.”
While many personal trainers and gym coaches will say that they do have the answer, the truth is that each person is an individual and every one of us must find what suits him or her the best. You have probably heard this advice so many times too, but that is the truth. It is also worth considering a home gym if you want to go more.
We always recommend the Bowflex Home Gym as a one piece fits all home gym. Make sure you read some reviews first.
How to find out how much exercise you need?
That is the real question! There are a few steps to know your body and then to estimate the best amount of time to spend in a gym every day. You can start by setting your goals. There are three most common goals:
- better health,
- Weight-gain prevention,
- weight loss.
Now identify your goals. You don’t have to stick to one goal only, but do specify your priority. After understanding your goal, stick to the following guidelines:
Guidelines for your health
Do a 30-minute moderately intense gym training five days a week remember to use a stretching machine to warm up first. If you are in excellent shape, you can do a high intensity gym training for 20 minutes a day, 3 days a week. This is your exercise for life. If you have the normal BMI and are on a regular, balanced diet, you should not lose, nor gain weight in this tempo. You will increase your strength, additionally tone your muscles and increase your durability.
Guidelines for preventing weight gain
One of the most widely accepted opinions is that moderate intensity gym exercise for 150-250 minutes per week and an intake of 1200 to 2000 kcal should keep a normal, adult person’s weight stable.
Guidelines for weight loss
If you want to start a fat loss journey, you should comply with the general recommendation of 200-300 minutes of gym time per week . Depending on your overall health, you can choose between moderate and high intensity training. The harder you work, the better the results.
Keep in mind: each person is different and your body might react differently to these general guidelines. Listen to your body, get out of your comfort zone and find your optimal gym time.