Follow this expert-backed gym regimen to give your results a major boost. With benefits such as better quality sleep , a boost in brainpower , and increased levels of happiness , it's no wonder why exercise is such an important part of your daily routine.

The fact that you're getting up and out is a win in itself, but science and experts agree: There are loads of benefits to diversifying your workout plan, including avoiding injury. While it's not for everyone, you can work out every single day if you want to forgo a rest day — as long as you do so smartly.

This means caring for your body as you go and not overdoing it. So how do you structure your weekly workout plan to reduce injury and optimize results?

After all, the Center for Disease Control and Prevention's CDC recommendation is pretty broad: minutes of moderate activity every week examples include a brisk walk or a bike ride at a casual pace, per the national public health agency and two days of muscle-strengthening.

Look no further than this perfectly balanced weekly workout schedule courtesy of Rosante. It's no secret that strength training is a critical part of any weekly workout schedule.

Sure, dumbbells and barbells may look overwhelming at times, but strength training can help build lean muscle, increase bone strength, and prevent injury. Try this upper-body dumbbell workout or incorporate HIIT into your upper body training with this at-home bodyweight workout. Check out this four-week weight training plan.

When it comes to lifting, the general rule of thumb is to allow 48 hours of recovery time between working the same muscle group, according to the Hospital for Special Surgery. When you train, you develop microscopic tears in the muscles that produce inflammation, and your body needs this in-between time to repair the tears.

That said, focus on lower-body strength on "day two" of your weekly workout plan to give upper body muscles a rest. While spacing out your weekly workout plan, avoid doing the "same activity on successive days," says Dr.

Not only do these fast-paced workouts take less time than others, but they can also provide the same health benefits as endurance activities, according to a study published in the Journal of Physiology. There's even evidence that those who pick up HIIT-style workouts are more likely to stick to their routine including a weekly gym workout plan!

because of the variety of movements. Short bursts of full effort work coupled with lower-intensity work of the same move. End your workweek with total-body strength training.

He encourages a primary focus on heavier compound lifts which work tons of muscle groups , such as the deadlift, hip thrust, squat, bench press, and weighted rowing movements — plus, anti-movement exercises for your core. HIIT workouts tend to get all of the attention these days for their many benefits , but steady-state cardio is still important for your health.

In fact, a study found that running just two hours a week can significantly extend your lifespan, providing some pretty convincing evidence that running deserves a place in your weekly workout schedule.

in the gym. Fill Out This Form to Receive a Free Information Kit. Get the Details When does it start? How much is tuition? Can I get financial aid? What are my career prospects? Call Now to Learn More Aerobic Fitness Cardio, as aerobic fitness is most commonly referred to, is any activity that gets your heart rate pumping and your pulse rate increasing, oxygenating your blood.

Strength Training Just like aerobic exercise, weight-bearing exercises also play a crucial role in your overall health. Core Strengthening Your core muscles—the ones in your abdomen, lower back, and pelvis—are vital to protecting your back by bracing your spine, making it easier to do many daily activities.

Balance Training Another part of core strengthening is balance training. Stretching and Flexibility Stretching can help increase flexibility, increase circulation, increase range of motion, improve posture, and calm your mind.

Need a helping hand? Fill Out This Form to Receive a Free Information Kit Get the Details When does it start? Massage Therapy Training Yoga Teacher Training. Ready to Apply? APPLY NOW. Why Us? Watch this video:. GET THE DETAILS. Fill out this form now to receive more information.

Lexington Healing Arts Academy Southland Drive Lexington, KY LHAA GIFT CARDS. Download our FREE App! APP STORE.

Try this upper-body dumbbell workout or incorporate HIIT into your upper body training with this at-home bodyweight workout.

Check out this four-week weight training plan. When it comes to lifting, the general rule of thumb is to allow 48 hours of recovery time between working the same muscle group, according to the Hospital for Special Surgery. When you train, you develop microscopic tears in the muscles that produce inflammation, and your body needs this in-between time to repair the tears.

That said, focus on lower-body strength on "day two" of your weekly workout plan to give upper body muscles a rest. While spacing out your weekly workout plan, avoid doing the "same activity on successive days," says Dr.

Not only do these fast-paced workouts take less time than others, but they can also provide the same health benefits as endurance activities, according to a study published in the Journal of Physiology.

There's even evidence that those who pick up HIIT-style workouts are more likely to stick to their routine including a weekly gym workout plan! because of the variety of movements. Short bursts of full effort work coupled with lower-intensity work of the same move.

End your workweek with total-body strength training. He encourages a primary focus on heavier compound lifts which work tons of muscle groups , such as the deadlift, hip thrust, squat, bench press, and weighted rowing movements — plus, anti-movement exercises for your core.

HIIT workouts tend to get all of the attention these days for their many benefits , but steady-state cardio is still important for your health. In fact, a study found that running just two hours a week can significantly extend your lifespan, providing some pretty convincing evidence that running deserves a place in your weekly workout schedule.

Ditto for biking —a study conducted by researchers at the University of Glasgow and published in the British Medical Journal suggested biking can help you live longer while reducing your risk of cancer and heart disease by nearly half.

FYI, cyclists involved in the study clocked an average of 30 miles per week. Sunday is your much-needed rest day, so don't forget to use it to foam roll and stretch.

Giving your body the time it needs to recover means you can stay in the game longer. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content.

Use profiles to select personalised content. Measure advertising performance. Cardio is great for heart and lung health, as well as mental health as it has been shown to help reduce depression. If you are somebody that finds yourself only doing cardio or only doing resistance training, maybe it is time to reconsider.

Your email address will not be published. Submit Comment. Greeley: Loveland: The Importance of a Well Rounded Exercise Program.