Winter is the time of year when many people with great intentions sign up for gym memberships. The problem is by around March most of the new crowd has disappeared. Newbies often start strong get overwhelmed or injured and stay away from the gym. Old timers may become bored or complacent. Going to the gym does not have to be an all or nothing deal. Obviously, it is ideal to go regularly but some time in the gym is better than complete absence. So how much time should you devote to the gym? The short answer is it depends. Read on for the best answer for your situation.
If you want to maintain your current weight…
Devote at least 30 to 45 minutes, three times per week to the gym. This schedule assumes you have a good eating plan and are not consuming more calories than your body needs. Use at least one of these days for strength training and the other two for cardio.
If you are new to exercise or recovering from an injury…
Under these circumstances you want to ease gently into a regular gym routine. Start with 25 to 30 minutes just two or three times per week. If you feel up to it add a walk in your neighborhood park to your exercise plan one day each week. Be patient as you work to establish or reestablish the habit of going to the gym. Doing too much too soon will increase your likelihood of injury, burnout or disillusionment.
If you are trying to lose weight…
After you get the all clear from your healthcare provider feel free to commit to four 45 to 60 minute gym sessions per week. Vary your routine to prevent boredom and foil the plateau phase. Strength training, spin classes, aerobics, swimming and treadmill walking/running are all good ways to spend your gym time. You may go to the gym more than this but avoid maintaining such a schedule for more than one month at a time. Rest days help you build muscle and avoid injury.
If you haven’t been to the gym in a while…
An extended absence from the gym is not an excuse to permanently abandon the place. Start going again even if you can only make it one day each week for 30 minutes. Going even just occasionally gives you a stronger place from which to rebuild your routine when your circumstances allow for more regular visits. In other words, a little time at the gym is better than no time at all.
The best way to get the most out of your gym membership is to actually go. Focus on the habit of getting there regularly. Once there let your body be your guide. One day you may breeze through a 60 minute workout. Another day you might struggle through 25 minutes. That is okay. The most important thing is showing up.
