How Much Should I Train to Reach My Goals?

The amount of time you should dedicate to physical exercise depends on your goals, the time you have available, and your current fitness level.

💡Let's try to summarise some points to help you get a basic idea of how much you should train, using a few example goals:

❗️Good physical health: According to recommendations from the World Health Organization (WHO), it is advised to perform at least 150 minutes of moderate physical activity per week to maintain good physical health.

❗️Improve your cardiovascular health: You can increase the amount of moderate intensity physical activity to 300 minutes per week. Additionally, it is recommended to perform muscle strengthening exercises at least twice a week.

❗️Lose weight: It is recommended to combine physical activity with a balanced diet. To achieve weight loss, it is advised to engage in at least 150 to 300 minutes of moderate physical activity per week and maintain a caloric deficit.

❗️Increase muscle mass: It is recommended to perform strength or resistance training exercises at least three days a week. These exercises focus on working the main muscle groups and can include weightlifting, resistance machine training, elastic band workouts, among others. Maintaining a balanced diet with adequate protein intake is also recommended.

➡️ In general, it is important to remember that consistency over months is key for your body to adapt and for you to achieve your goals. It will be more effective to exercise regularly over weeks and months, even if it's just for a few minutes a day, than to do intense workouts sporadically.

Every person is unique and goals and needs can vary. Consult with a health professional or personal trainer before starting a training programme to ensure it is suitable for you and to avoid injuries.

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