A 5-day workout routine is a good way to improve your health and stay active. The American Heart Association recommends at least:
- 150 minutes per week of moderate-intensity aerobic activity,
- 75 minutes per week of vigorous aerobic activity, or
- a combination of both.
Splitting your workouts over the week helps you target different muscle groups, gives you off-days to recover, and lowers the risk of exercise-related injuries.
What should I include in my 5-day workout routine?
Planning for your workouts in advance can help you stick to them more consistently. Your five-day workout routine must be such that you:
- Include various types of exercise such as strength training, cardio, and stretching workouts
- Focus on different muscle groups each day of the week
- Give yourself 1-2 days to relax and recover from fatigue
- Do not get bored of doing the same workout every day
You don’t need much equipment or a fancy gym to keep your workouts effective. A set of weights in your room, an exercise mat, and appropriate shoes are generally enough for a good workout routine.
What is an example of a 5-day workout routine?
You may want to talk to your doctor before starting a new workout regime, especially if you have any health issues. It’s also a good idea to plan your routine with the help of a qualified trainer.
Although individual requirements may vary, an example of a 5-day workout routine may be as follows:
- Day 1: 20 minutes of cardio (walking, cycling, jogging, swimming) and weight training for muscles of the legs, glutes, and calves.
- Day 2: Rest. You may do light stretching or yoga.
- Day 3: 40 minutes of cardio and weight training targeting your shoulders, arms, and forearms.
- Day 4: 30 minutes of cardio and weight training targeting your core.
- Day 5: Rest. You may do light stretching or yoga.
- Day 6: 30 minutes of cardio and weight training targeting your back and chest.
- Day 7: 30 minutes of cardio.
This schedule will help you train different muscles in your body and ensure that you get at least 150 minutes of heart-pumping physical activity a week. The American Heart Association further adds that to maximize workout benefits, you may even aim for cardio activity of 300 minutes a week.
If you are a beginner, it is advisable to start slow and then increase your activity as your stamina improves.
How to prevent injuries during a workout
Workout injuries may be prevented by:
- Warming up properly before the workout
- Wearing proper workout gear
- Staying hydrated before, during, and after the workout
- Not overdoing any activity beyond your physical limits
- Following proper form during the workout
- Cooling down for 5-10 minutes toward the end of the workout
- Stretching (15-30 seconds for each muscle group) after the workout
- Eating a protein-rich diet
- Having rest days so that your body can recover properly
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