Healthy people should maintain at least three sessions of exercise per week, combining cardio and strength training to improve their fitness and maintain their figure.
Build muscle
To effectively increase muscle mass, do resistance exercises two to three sessions a week, intermittently with a day off to give your muscles time to recover. Lifting weights at a weight of about 70% to 85% of your maximum strength will stimulate muscle growth better.
Weight loss
To lose weight effectively, aim for at least 150 minutes of medium-intensity aerobic exercise or 75 minutes of high-intensity aerobic exercise per week, combined with at least two strength training sessions.
Increasing the duration of exercise can promote faster weight loss, but specific needs will vary depending on each person's physical condition and goals.
relaxation and recovery days
Taking at least one to two days off a week is necessary for the body to have time to recover and prevent injury.
During your breaks, you can still do light activities like walking, stretching, or yoga to maintain flexibility and support muscle regeneration.
Note: Exercising too much without enough rest can lead to injury and reduced performance. Therefore, listen to your body and adjust your exercise schedule to suit your personal abilities and goals.
