How often should I exercise?

How often should I exercise?  Many of us struggle with this question; am I doing enough, do I workout too little, maybe I’m over training?  While there is conflicting information floating around out there, we were able to find some standard recommendations.  Something to take into account, however, is the type of exercise one is referring to when questioning the frequency of exercising, as someone who walks 3-4 times a week can probably do that more often than a long distance runner (on a weekly basis).
According to the ACSM (American College of Sports Medicine), a minimum amount of 2.5 hours per week of physical activity at a moderate intensity can have “significant health benefits.”  (Overweight and obese people should gradually work their way up to this level) In the same article, the ACSM believes that there “may be advantages to progressively increasing exercise to 200–300 min (3.3–5 h) of exercise per week.”  Some general guidelines for cardio work are as follows:

• To maintain current fitness level: 2-4 days a week (at least 20 minutes)
• To lose weight: 4 or more days a week (at least 30 minutes)
• To train for a triathlon: A whole lot.

Experts also recommend strength training 2-3 times per week, as this is the most effective way to turn your body into a fat burning machine.  Some benefits to strength training are increased metabolism, increased muscle tone, reduced stress levels, and an increase in strength and flexibility.
To avoid over training (yes ladies, it is possible), beginners should take a rest day at least every other day, while those who are more active should consider taking a rest day after a very vigorous workout or alternate exercise programs so that you’re working different muscle groups.  Your body needs time to rest and recover from the stresses placed on it from exercising. Some signs of too much exercise may include:
•    chronic fatigue
•    decrease in performance
•    increase in recovery requirements
•    altered resting heart rate
•    muscle soreness and damage
(Source: ACSM)
Not everyone will have these symptoms. Listen to your body. If you’re not feeling well, consult a doctor and mention the intensity and frequency of your workouts.  Also, if you have noticed that your menstrual cycle has stopped (and you know you’re not pregnant), this could be another indication that you are over training.  Again, it’s good to visit your doctor to have this looked into further.

Source:  www.fitwatch.com; www.ASCM.com