How To Exercise Everyday? A Complete Guide
Whether you are new to exercising or a regular fitness enthusiast, you may feel like you need to exercise every day.
This may be because you want to lose more weight, gain more muscle mass, or even get fitter. However, is exercising every day a good or bad thing? And how should you exercise every day without getting injured, bored or fatigued?
This article is dedicated to learning how to exercise every day safely without getting burned out, or ending up injured.
We also help you learn how to structure your training so you can exercise every day without causing the body to break down over time.
Is It Ok To Work Out Every Day?
While it is ok to work out every day, it is recommended that you take at least one weekly day of rest when structuring your workout plan. This will help let the mind and body heal from the past training.
However, it is possible to work out every day, as long as your training plan allows for adequate rest between workouts. That means splitting up any intense workouts with a recovery day. A recovery day is where intensity and duration are reduced and heart rate is kept low. This helps keep the blood flow pushing to the muscles and also helps to keep the muscles supple and relaxed.
It is also important that if you plan to exercise every day that you periodize your training correctly. This means increasing the load over 3 to 4 weeks and then reducing both the volume and intensity on the third or fourth week.
By doing so, you will help prevent the body from adapting to the training you have been doing. It also allows time for the body to recover from the past week’s training. This will both help to increase your fitness levels and prevent any injuries and burnout.
What Happens If You Work Out Every Day?
If you work out every day muscle strength and endurance will improve and exercise will help deliver oxygen to the muscles and nutrients to your tissues. It will also help improve your cardiovascular system and help it work more efficiently. This will help you to have more energy to complete daily chores as well as improve your overall fitness.
Unfortunately, if you are a beginner, exercising every day can be dangerous. Without proper rest between workouts you may find you get injured or burnout rather quickly. That’s why it is not recommended for the beginner to start doing the same form of exercise day in and day out. You should rather focus on varying the form of workouts you do to prevent the above from occurring.
A good recommendation is to mix daily exercising with:
– Cardio exercises
– Weight training
By mixing the above forms of exercise into your training you will be less likely to become injured, bored, or even burned out.
A good everyday exercise plan for a beginner involves mixing various types of workouts, for example:
Monday – Stretching/Yoga
Tuesday – (cardio) Running or rowing
Wednesday – Strength/Weight training
Thursday – (cardio) Running, cycling, or rowing
Friday – Strength/Weight training
Saturday – Stretching/Yoga
Sunday – (cardio) Indoor cycling
How To Exercise Everyday?
The best way to exercise every day is to vary the training you do and structure it in a way that provides enough recovery that you can sustain exercising every day without causing injury, illness, or fatigue.
Alternatively, if you have no exercise goals other than getting fit, there are some simple ways to include exercise into your daily routine without heading to the gym or even jumping on a bike.
This may include:
– Parking your car further away from your work, so you need to walk each morning.
– Take the stairs instead of the elevator
– Walk during your lunch break or between classes
– Clean the house regularly
– Do bodyweight exercises at home
By spending more time being active than sitting in front of a tv or computer screen, you should be able to get in the daily recommended time of exercise.
Alternatively, if your goal is to get fit and build muscle try joining a gym and doing some fitness classes two times a week. Pair this with one to two days of cardio (running, walking, cycling, rowing), and then use the remaining two to three days a week to either lift weights or do stretching and yoga.
Make sure that any cardio or weight training days are split apart by doing yoga or stretching. As this will help the body recover from these forms of exercise.
As you get fitter and stronger, you may be able to increase the days where you lift weights or do cardio. However, in the beginning, it is wise to keep these days to a minimum to allow the body to adapt to the stress placed on it.
How to exercise Everday – Final Thoughts
While it is possible to exercise every day, we recommend you have one rest day each week. This will help produce better consistency in your training and help the body recover better. In turn, this will build a fitter and stronger body with less time away from illness, fatigue, or even injury.
If you are unsure how to put together a program that can be consistent and keep you healthy, speak to a personal trainer or coach. They can help combine the right form of exercises into a plan that can help improve your fitness, help you lose weight or even just get you off the couch. You can find a personal trainer online or at a gym near you. Alternatively, ask around for recommendations through friends and family.