How Often Should You Work Out and How to Stay Motivated?

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Working out, eating healthy, getting enough sleep, performing at our jobs, and spending time with our loved ones are most of the things on our bucket list. However, most of us tend to procrastinate a couple of these goals due to a stressful daily life and other reasons. For those who would like to try to become more active, you should know several things.


 It is great to exercise, even if you do not achieve your weekly goal. Anything is better than nothing. Motivation is a broad field, and your need to set up your intrinsic and extrinsic goals. For example, wanting to work out to look better and feel more confident could be your intrinsic motivation. Extrinsic motivation can be the external one, such as I want to work out because I will receive a reward. For those who wonder how much workout is enough, health experts published a series of recommendations. 


How often should you work out on a weekly base?


According to the CDC, the average adult with no significant health issues should exercise at least 150 minutes per week. This can include activities such as aerobics, swimming, cycling, and other moderate physical activities. In addition, the second recommendation is to do two days of strength activities such as hitting the gym and lifting weights. 


How often should you work out to lose weight?


The recommendation is to lose a maximum of two pounds per week, and for those who did not have an active workout routine, it might be better to start exercising three days per week. Then it might be a good idea to document yourself on how to combine different types of training to achieve the desired results. For example, a fitness coach or online personal trainer might design the appropriate workout plan for the whole week, including cardio, strength training, and other physical activities.


How to stay motivated?

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Some people start working out regularly, and it becomes part of their life. They feel energetic and in a better mood after working out, and it is not surprising. Others might dread gym days, and their mind starts coming up with excuses to stay at home. 

To stay motivated, it might be helpful to use a fitness activity tracker that would send your daily goal reminders. Another great solution is to start exercising as a family or to find a gym buddy. Many people can work out at home, but for some, it is better to go to the gym to stay motivated. There are plenty of households with fitness equipment in the garage or storage room. The idea is to find a way that works for you. Everyone is different, and you need to understand the benefits of working out regularly. 


For those who need medical reasons to work out, an article mentions several studies that prove the health benefits. Working out reduces the risk of developing certain types of cancers, improves sleep, strengthens our bodies, and improves our quality of life. There is no reason to procrastinate on your fitness journey. It can start today!

Cezara Radu
Cezara is passionate about South Korean culture and an enthusiast of the Hallyu wave. She writes about Kpop, Kdrama, Korean cuisine and South Korean brands. Discover the latest Knews and learn more about your favourite idols.