7, 20, 30, 45 minutes… How long do you exercise before your body feels the benefits? In this article, we give you the keys to successful training based on the type of physical activity and your goals. Follow our guide to find the rhythm that suits you best!
In fact, it is difficult to determine the optimal duration of a sports session to lose weight, to break your thighs or increase your strength, because it is different for each individual. In general, it is determined by the following five factors:
- Your sports goals
- Your skill level
- Your availability (hours)
- The number of sets made
- Rest time between each set
The effectiveness of your sports sessions depends on their regularity, your technique and the enthusiasm you put into your training. Just take the time you need and listen to your body. Remember that the length of your session should not be an obstacle that prevents you from progressing.
Before training: Warm up
Whatever program you choose, you should always start with a warm-up. It should last 5 to 10 minutes. Do some cardio exercises and mobility exercises. The goal is to gradually raise your heart rate, warm up your muscles all at once, and move your joints.
For strength training sessions, you can do a few reps with weights to get used to the load. The key is to get there slowly without rushing your body. A good warm-up helps prevent the risk of injury.
How long do you do cardio workouts? How many times a week do you exercise?
A cardio workout allows you to burn energy while building your cardiovascular endurance and improving your breathing. Find out the best resume according to the goals you want to achieve:
Objective 1 : Return to sport or physical rehabilitation. The purpose of this exercise is to maintain your health level and limit the storage of fat in your body.
– Activity: walking, slow cycling, sitting spinning
– Intensity: low
– Duration: start with a session of 30 minutes a day, then increase it to 45 minutes (at least 3 times a week to get results).
Objective 2 : Effective and sustainable weight loss. The goal of this exercise activity is to burn calories.
– Activity: running, stationary bike, elliptical trainer
– Intensity: medium
– Duration: a 40-minute session 2 to 3 times a week, then increase the duration and frequency of your sessions according to your progress.
Objective 3 : Increase your performance and your cardiovascular and pulmonary capacity.
– Activity: sprint, interval training, cycling.
– Intensity: high
– Duration: a session of 20-30 minutes 2 or 3 times a week with a recovery time of 48 hours between each session.
Note: As you increase your performance, your body needs more energy to fuel your muscles. Your muscles will therefore burn more calories and you will continue to speed up your metabolism.
How long are your weight training sessions?
Unlike cardio sessions which are measured by time spent, strength training sessions are measured by the number of sets and repetitions performed for each exercise. You should adjust this number based on your goals and skill level; slow progress! Remember to repeat each exercise on the left and right side.
Objective 1 : Muscle strengthening and endurance
– Duration: 6 to 10 sets of 12 to 20 repetitions for each exercise.
– Load: small
– Rest time between each series: 30 seconds
Objective 2 : Body building (aesthetics)
– Duration: 6 to 10 sets of 8 to 10 repetitions each, for each exercise.
– Loading: medium
– Rest time between each series: 1-1/2 minutes. Allow 48 hours of recovery before working the same muscle group again.
Objective 3 : Muscular strength
– Duration: 6 to 10 sets of 3 to 6 repetitions each, for each exercise.
– Load: heavy
– Rest time between each series: 2 to 3 minutes. Allow 48 hours of recovery before working the same muscle group again.
Post-exercise: Cool down and recovery
For a complete and effective session, consider taking a few minutes to cool down to gradually lower your heart rate. Take advantage of your stretch recovery time with some stretching exercises to prevent your muscles from getting sore.
Your muscles need time to heal and rebuild between workouts. You need to adjust your recovery time according to the intensity of muscular energy provided by your sports session.
Finally, to get the most out of your effort, avoid working the same body part or the same muscle group two days in a row.
As you can see, it is difficult to set a proper duration for an effective workout. It all depends on your goals and skill level. Listen to your body and keep a regular schedule, no matter what program you follow.