Working out every day is not only a physical challenge but a mental challenge as well. With a diverse exercise regime, everyday exercise can help you hit your fitness goals efficiently and effectively.
Of course, working out too much can cause serious injuries or mental fatigue. Going to the gym every day and hitting your full capacity every session is the quickest way to drain your motivation and experience burnout. Mixing up your workouts with cardio, strength training, low intensity, and high-intensity training can help you sustain your workouts throughout the week.
Benefits of this consistent style of living include the following:
- Increased metabolism
- Burning more calories
- Increased physical strength and fitness
- Increased mental fitness
A 7 days workout is all about variety and learning how to enjoy daily exercise. With a varied routine of activities that you love, be it pull up bands workouts, swimming, or weightlifting, you might start to love working out every day!
How often should I workout?
We all have our exercise goals, daily routines, combined with work and life commitments. No set workout schedule works for everyone, so it's essentially up to you as to how often you workout each week.
For the benefit of long-term health and fitness, the following guidelines are recommended for healthy adults:
- Engage your body in two and a half hours of aerobic exercise, at moderate intensity, each week. Examples include fast walking or light jogging.
- One hour of high-intensity aerobic exercise, such as interval training or fast-paced running, each week
- Two strength-training sessions per week. These could include free weights, resistance bands, or weight machines at the gym.
Depending on your schedule, you could hit these targets with two or three intense workout sessions, or you could spread the exercises out by going to the gym everyday and taking on lighter sessions each time. How many sessions you fit in the week will depend on how much spare time you have, what your fitness goals are, and how much you enjoy exercising.
Is working out everyday ok?
Is it ok to work out every day? Yes. Spread your exercises over the entire week, working out seven days out of seven, as long as you aren't hitting your capacity every session. There are plenty of excellent health and fitness benefits to be gained from working out every day.
Here are the significant advantages of daily exercise:
- Increase your flexibility and mobility through increased exercise and movement.
- Avoid long term injuries and chronic pains (but only if you don't overdo the exercise each day!)
- Boost and sustain your metabolism over a more extended period.
- Burn more calories through the week, losing fat and toning muscles.
- Hit your fitness or weight loss targets faster.
- Build muscle faster.
- Improve your body's aesthetics over time.
- Improve your mood and mental well being.
Remember, daily exercise doesn't need to be intense. It's as simple as a walk in the park.
To see the benefits of daily exercise, you need to be mixing up and varying your schedule. For instance, a light jog the day after an intense strength training session will keep your metabolism working harder and burning more calories. Changing the speed and distance from day to day will keep your muscles toned and improve your cardio capacity, as long as you don't overdo it, of course.
On the other hand, taking on an intense sprint training session the day after an intense strength training session could lead to pulled muscles or mental fatigue. Work on finding that balance because it can be all too easy to overdo it. If you start to feel burnt out, tired all the time or are starting to ache all over, you need to slow it down.
Take a rest day, then start slower on the everyday workouts next week.
How can I enjoy working out?
To see the benefits of working out every day, you also need to enjoy working out.
Every day workouts can be fantastic for your mental health and positive wellbeing, but only if you're enjoying what you're doing. If you let it become a chore you'll begin to lose the positivity and gains from daily exercising.
You might be asking: should I go to the gym everyday if I'm not enjoying it? The quick answer is no. If you're not enjoying the exercise, you'll burn out quickly and won't stand to make positive gains.
Don't worry, though. With these simple tips, you can start to enjoy working out every day of the week!
1. Diversify your weekly schedule.
Should I workout every day? Only if you are going to vary your exercise schedule every day!
Changing up your workout routine is the most important tip we can give you! Too much of the same thing day after day can lead to injury, fatigue, and mental burnout. Seven days of sprints are not only exhausting but dangerous.
At the beginning of each week, write down the exercises you're going to do each day and make sure you have a balanced, complementary routine. Alternate high-intensity days with low-intensity days to ensure you have enough rest between sessions. Vary cardio with strength training or workout your biceps one day and your legs the next.
2. Flexibility exercises are the key to balance.
Stretches and flexibility are the keys to a healthy everyday workout schedule. Of course, you need to stretch off before and after each exercise session and include proper warm-ups and cool-downs for intense sessions.
We love to include one or two dedicated flexibility sessions in our weekly schedule. You could take a resistance band flexibility class, take up pilates, or enjoy a few relaxed early morning yoga sessions each week.
Flexibility exercises not only vary your weekly exercise schedule, giving you lighter workout days, but they help to improve your mobility and range of motion for the rest of your exercise sessions. Avoid injuries, improve your posture, and help your body to better recover with flexibility exercises.
3. Join group exercise classes or find a training buddy.
Monotony, or doing the same thing over and over with no change, can be an immense mental drain when you're trying to exercise every day of the week, so it's always great to find some motivational company!
Joining group exercise classes can be the best way to keep up your motivation while also making a few new buddies in the process. Join an intense boot camp class for a high-intensity workout, or find a few likeminded yoga friends for flexibility exercises.
Finding a training buddy is a great way to make sure you stay on track, too! Keep each other motivated and accountable by supporting each other in working towards the goals you set, be it running a marathon or improving your deadlifts!
4. Set out your fitness goals and lay down a target to hit!
Our final tip is to set out your fitness goals and lay down a target to hit. Start with shorter goals that, when achieved, will light you on fire and set you up for longterm success.
Without a goal and a tangible target to reach, your motivation to exercise every day is quickly going to fail. There's no point forcing yourself out of bed early and hitting the pavements for a run if you don't really know why you're doing it.
Setting goals is motivational, giving you something physical to work towards, and when you get there, a real sense of achievement. You don't have to be aiming for triathlons or marathons either; goals can be simpler than this. Set yourself small targets that you can hit, then increase your targets once you've achieved them. That's the best way to make progress!
For instance, if you've just started jogging again and want to hit 10 miles in one run, aim to run 3 miles first, then 5 miles. Slowly work your way up to 10 miles, varying your jogging with longer walks and flexibility exercises throughout the week to hit your targets.
Working out every day: will you try it?
Are you ready to try working out every day? Or are you still wondering, is it bad to workout every day?
Working out every day doesn't mean hitting full intensity every day. It means keeping to a sustained but varied workout schedule that involves both cardio and strength training. Working out every day can mean hitting the resistance bands one day then going for a walk the next.
Everyday exercise will help you keep up your gains, burn more calories, and see prolonged results.
Yes, it's challenging, but doing more of the exercises you love will help you achieve your goals! Why not try working out every day?
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