We are well into 2020 already, and you might want some pointers on making this new year a fitter one. Here are some guidelines to set you straight on your fitness journey.

How often should I work out?

Working out four to five times a week is a reasonable goal. You can do strength (weight) training two to three days a week, and cardiovascular training three to five days a week. This can differ based on your fitness experience and by your age. If you are a fitness veteran, you can do strength training up to three days a week (with a day of rest between these) , and cardio five to six days a week. If you are over the age of 55 or a novice, you should moderate the amount of days of strength training to 2 days a week, and cardiovascular training to 3 days a week.

How much time should I spend on strength/weight training?

Plan on 30-45 minutes for each strength/weight training period. This will give you ample time to do two to three sets of a variety of upper and lower body exercises, including stretching.

How much time should I spend on cardio?

The time can range from 10 minutes to an hour of cardio exercise. This is dependent on the time you have available, your age, your physical limitations and your motivation. If you’re hitting the gym and want to get it done at one time, shoot for at least 20 minutes of cardio at each visit, working up to 45 minutes to an hour. If you’re strapped for time, or have limitations, do at least 10 minutes, and try to find a time to do two more 10-minute cardio sessions at home: walking briskly in your neighborhood. 

Can you work out too much?

Yes, you can work out too much. If you start having nagging aches and pains, and your sleep is not as deep as it used to be, this may be a sign of over-training. You should have at least one day of recovery or two, or more, if you are over 55 years of age.

As you head into this new year and new decade of fitness in 2020, make it focused, and make it feel good! The goal is to keep on doing it, changing it up, having fun, and improving your lifestyle habits.