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How long should you go to the gym per week? Tips for Fitness and Healthy

Have you ever wondered how long you have to go to the gym per week to achieve your goals? Do you want to know how to plan your training routine to optimize your results? Would you like to know the benefits of regular exercise for your physical and mental health?

If you answered yes to any of these questions, this article is for you. In it, we’ll explain everything you need to know about how much time you should spend at the gym based on your goals, level, and preferences. In addition, we will give you some tips to make your training more effective, safe and fun.

In this article, we’ll explain how to do it. Read on and find out how long you need to go to the gym per week to stay fit and healthy.

How long do you have to train each week to stay in shape?

Factors Influencing Training Time

There is no single, definitive answer to the question of how long you need to train each week to be fit. The optimal training time depends on several factors, such as the following:

  • Your goal: training to lose weight, to gain muscle, to improve endurance, is not the same as relaxing. Each goal requires a different type of training, with a specific intensity, volume, frequency, and duration.
  • Your level: it is not the same to train if you are a beginner, than if you are intermediate, than if you are advanced. Each level has different capabilities, limitations, and needs. Therefore, the training time must be according to your level, so that it is effective, safe and progressive.
  • Your preference: it’s not the same to train if you like it, if you don’t like it, or if you don’t care. Each preference has an influence on your motivation, your adherence, and your enjoyment of exercise. That’s why the training time should be compatible with your preference, so that it’s fun, satisfying, and sustainable.

How to Measure Workout Intensity and Volume

To know how long you need to train each week to stay in shape, it’s important to know how to measure your workout intensity and volume. Intensity refers to the degree of exertion you put in when exercising. Volume refers to the total amount of exercise you do in a given period of time.

There are different ways to measure training intensity and volume, such as:

  • Heart rate: This is the number of times your heart beats per minute. It can be measured with a heart rate monitor or with your fingers on your wrist or neck. Heart rate is expressed in beats per minute (bpm) or as a percentage of maximum heart rate (%MHR). Your maximum heart rate can be estimated by subtracting your age from 220. For example, if you’re 30 years old, your MHR would be 220 – 30 = 190 ppm. Training intensity can be categorized according to heart rate into zones, as shown in the table below:
Zone%FCMIntensityObjective
150-60%CasualtyWarm-up and recovery
260-70%ModerateImprove cardiovascular health and burn fat
370-80%LoudImprove aerobic performance and endurance
480-90%Very highImprove anaerobic performance and potency
590-100%MaximImprove peak performance and speed
  • The Borg scale: This is a subjective scale that measures the perception of the effort you feel when exercising. It’s based on a score from 6 to 20, where 6 means you don’t feel any effort and 20 means you feel the maximum effort possible. The Borg scale can be related to heart rate, multiplying the score by 10. For example, if you feel a 12 on the Borg scale, it means your heart rate is 120 bpm. The Borg scale can be classified according to the intensity of zone training, as shown in the table below:
ZoneBorg ScoreIntensityObjective
16-9CasualtyWarm-up and recovery
210-11ModerateImprove cardiovascular health and burn fat
312-13LoudImprove aerobic performance and endurance
414-16Very highImprove anaerobic performance and potency
517-20MaximImprove peak performance and speed
  • Repetitions and sets are the basic units of strength training. A repetition is the complete movement of an exercise, from the starting position to the final position. A set is the set of repetitions that are done in a row, without rest. The number of repetitions and sets you do depends on the goal, level, and type of exercise. For example, to gain muscle, you usually do between 8 and 12 repetitions per set, with a weight that involves an effort of 70-80% of the maximum capacity. To improve endurance, you usually do between 15 and 20 repetitions per set, with a weight that involves an effort of 50-60% of the maximum capacity.
  • Time and distance are the basic units of resistance training. Time is the duration of exercise, which can be measured in minutes or hours. Distance is the space covered during exercise, which can be measured in meters or kilometers. The time and distance you do depends on the goal, level, and type of exercise. For example, to improve aerobic capacity, you usually do between 30 and 60 minutes of continuous exercise, at a moderate-high intensity. To improve anaerobic capacity, you usually do between 10 and 20 minutes of intermittent exercise, at a very high intensity.

How to Plan a Weekly Workout Routine

To plan a weekly workout routine, you should consider the following aspects:

  • The goal: you must define what you want to achieve with the training, whether it is losing weight, gaining muscle, improving endurance, relaxing, etc. This will help you choose the type, intensity, and volume of exercise that’s right for you.
  • The level: you should assess your current physical condition, your abilities, your limitations, and your needs. This will help you adjust the time, weight, reps, sets, distance, and frequency of exercise to your level, so it’s effective, safe, and progressive.
  • The preference: you should choose the exercise that you like the most, that you enjoy the most and that motivates you the most. This will help you stay consistent, adherent, and enjoy your workout.
  • Variety: You should alternate different types of exercise, such as cardio, strength, flexibility, balance, etc. This will help you work all parts of your body, avoid boredom, prevent stagnation, and improve your performance.
  • Rest: you must respect the recovery times between each exercise session, between each set and between each repetition. This will help you avoid overtraining, injury, tiredness, and stress. In addition, you should sleep well, hydrate properly and eat a balanced diet.

An example of a weekly workout routine for a person who wants to be fit and healthy, who has an intermediate level and who likes varied exercise, could be the following:

DayExerciseTime/Reps/SetsIntensity
MondayCardio: Running30 minutesZone 3
TuesdayStrength: bodyweight exercise circuit10 reps per exercise, 3 sets per circuit, 3 total circuitsZone 4
WednesdayRest
ThursdayFlexibility: Yoga45 minutesZone 2
FridayStrength: Weight training8-12 reps per exercise, 3 sets per exercise, 6 exercises totalZone 4
SaturdayCardio: Bike60 minutesZone 3
SundayRest

How many hours a week should you go to the gym?

Is it better to go to the gym every day or alternate days?

The answer to this question depends on several factors, such as the goal, level, preference, and variety of training. In general, it is recommended to go to the gym between 3 and 5 times a week, alternating exercise days with rest days. This allows the body to recover, adapt, and improve. However, there are some exceptions, such as the following:

  • If your goal is to lose weight: you can go to the gym every day, as long as you do low-intensity exercise and don’t exceed 60 minutes per session. For example, you can do cardio, such as walking, swimming, or cycling, at an intensity that allows you to speak without difficulty. This will help you burn more calories and speed up your metabolism.
  • If your goal is to gain muscle: You can go to the gym every day, as long as you work different muscle groups each day and don’t repeat the same exercise two days in a row. For example, you can do a split workout, such as the following: Monday (chest and triceps), Tuesday (back and biceps), Wednesday (legs and glutes), Thursday (shoulders and abs), Friday (chest and triceps), Saturday (back and biceps), Sunday (rest). This will help stimulate muscle growth and avoid overtraining.
  • If your goal is to improve endurance: You can go to the gym every day, as long as you vary the type, intensity, and duration of exercise and include active recovery days. For example, you can do a variety of workouts, such as: Monday (high-intensity, short-duration cardio), Tuesday (short-duration, high-intensity strength), Wednesday (long-duration, low-intensity cardio), Thursday (long-duration, low-intensity strength), Friday (medium-duration, moderate-intensity cardio), Saturday (moderate-intensity, medium-duration strength), Sunday (active recovery, such as walking, swimming, or cycling, at an intensity that allows you to speak without difficulty). This will help you improve your aerobic and anaerobic capacity and avoid overtraining.

How to avoid overtraining and injuries?

Overtraining and injury are two risks that can occur when going to the gym. Overtraining occurs when you exercise more than your body can take in, leading to a decline in performance, mood, and health. Injuries occur when you exercise incorrectly, with excessive weight, poor technique, or without proper warming up or stretching.

To avoid overtraining and injury, the following recommendations should be followed:

  • Plan your workout: You should have a training plan that is personalized, adapted, progressive, and varied, taking into account the goal, level, preference, and variety of exercise. In addition, the appropriate time, weight, repetitions, sets, distance, and frequency of exercise for each session should be respected.
  • Warm up and stretch: At least 10 minutes should be spent at the beginning and end of each exercise session warming up and stretching the muscles and joints to be worked. The warm-up should be dynamic, that is, it should involve gentle and progressive movements that increase body temperature and blood circulation. Stretches should be static, that is, they should involve holding a position of moderate tension for a few seconds, without bouncing or straining.
  • Take care of your technique: each exercise must be done with a correct technique, which respects proper alignment, breathing, speed and range of motion. To do this, you can ask for help from a monitor, a colleague or a mirror. If you have any doubts, you should consult a sports professional.
  • Rest and recover: you must respect the rest times between each exercise session, between each set and between each repetition. These times depend on the goal, level and type of exercise, but in general it is recommended to rest between 1 and 3 minutes between sets and between 24 and 48 hours between sessions. In addition, you should sleep well, hydrate properly and eat a balanced diet.

How long do you have to exercise each week to lose weight?

What type of exercise is most effective for burning fat?

To burn fat, you need to do exercise that increases caloric expenditure and stimulates metabolism. Caloric expenditure is the number of calories burned during exercise. Metabolism is the rate at which the body burns calories at rest. To increase caloric expenditure and metabolism, high-intensity, short-duration exercises should be done that cause a caloric deficit and generate a post-combustion effect.

A caloric deficit occurs when you burn more calories than you consume. To create a caloric deficit, exercise must be combined with a low-calorie diet, that is, one that provides fewer calories than needed. The afterburn effect occurs when you continue to burn calories after finishing exercise, due to increased oxygen consumption and repair of damaged tissues. To generate an afterburn effect, you should do high-intensity exercise, which raises your heart rate and breathing.

Some examples of exercises that are effective for burning fat are as follows:

  • HIIT: This is high-intensity interval training, which consists of alternating short periods of very intense exercise with short periods of rest or low-intensity exercise. For example, you can do 20 seconds of sprinting and 10 seconds of walking, repeated 8 times. HIIT is very effective for burning fat, as it increases caloric expenditure, metabolism, and the afterburner effect.
  • The circuit: it is the training that consists of doing several exercises in a row, without rest or with minimal rest, that work different parts of the body. For example, you can do a circuit of 10 exercises, such as squats, push-ups, jumping jacks, sit-ups, etc., doing 10 repetitions per exercise and resting 10 seconds between each. The circuit is very effective for burning fat, as it increases caloric expenditure, metabolism and the afterburn effect.
  • Suspension training: this is training that is done with a system of ropes or bands that are attached to a fixed point and that allow exercises to be done using body weight and gravity. For example, you can do a suspension workout with a TRX, doing exercises such as rows, bridges, lunges, etc. Suspension training is very effective for burning fat, as it increases caloric expenditure, metabolism, and the afterburner effect.

How to combine exercise with a balanced diet?

To combine exercise with a balanced diet, the following guidelines should be followed:

  • Create a calorie deficit: You should consume fewer calories than you burn, but without starving yourself or depriving yourself of any essential nutrients. To do this, the consumption of processed, sugary, fatty and alcoholic foods must be reduced, and the consumption of fresh, natural, whole and varied foods must be increased, which provide proteins, carbohydrates, fats, vitamins, minerals and fiber.
  • Distribute meals: you should eat between 4 and 6 meals a day, spaced between 2 and 4 hours apart, to keep your metabolism active, avoid glucose spikes and control your appetite. To do this, you should have a full breakfast, a main meal, a light dinner, and one or two healthy snacks.
  • Eat before and after exercise: You should eat something light and energetic 30 to 60 minutes before exercising, to have enough fuel and avoid fainting. For example, you can eat a piece of fruit, a yogurt, a handful of nuts, etc. You should eat something rich in protein and carbohydrates 30 to 60 minutes after exercising to promote muscle recovery and regeneration. For example, you can eat a protein shake, a turkey sandwich, a egg white omelet, etc.
  • Drink water: Drink between 1.5 and 2 liters of water a day, to stay hydrated, eliminate toxins, regulate body temperature, and improve organ function. Water should be drunk before, during, and after exercise to replenish fluid lost through sweat and prevent dehydration.

What mistakes should be avoided when exercising to lose weight?

Some of the most common mistakes to avoid when exercising to lose weight are as follows:

  • Do only cardio: Cardio is a very good type of exercise to burn calories, but it is not enough to lose weight. If you only do cardio, you can lose muscle mass, which reduces your metabolism and your ability to burn fat. That’s why it’s important to combine cardio with strength training, which helps you increase your muscle mass, metabolism, and fat burning.
  • Always do the same exercise: If you always do the same exercise, your body gets used to it and becomes more efficient, which means you burn fewer calories and fat. That’s why it’s important to vary the type, intensity, duration, and frequency of exercise, to surprise your body, increase caloric expenditure and afterburn, and avoid boredom and stagnation.
  • Obsessing over the scale: The scale is not the best indicator of your progress, as weight can vary due to many factors, such as fluid retention, menstrual cycle, time of day, etc. Also, weight doesn’t reflect body composition, i.e., the proportion of fat, muscle, bone, and water you have. Therefore, it is better to look at other indicators, such as measurements, fat percentage, body mass index, clothing, mirror, sensations, etc.
  • Neglecting your diet: exercise is a fundamental part of losing weight, but it’s not the only one. If you exercise, but don’t take care of your diet, you’re not going to get the results you expect. That’s why it’s important that you eat a balanced diet that provides you with the nutrients you need, helps you create a calorie deficit and is compatible with your exercise.

How long do you have to go to the gym per week to gain muscle?

What type of exercise is most effective for increasing muscle mass?

To increase muscle mass, you need to do exercise that stimulates the growth of muscle fibers and causes the body to adapt. The growth of muscle fibers occurs when they are subjected to greater stress than they are used to, which generates micro-tears that are repaired with more tissue. The body’s adaptation occurs when the ability to synthesize proteins, carry oxygen, and store glycogen is increased.

To stimulate the growth of muscle fibers and the adaptation of the body, high-intensity, short-duration exercises should be done that involve maximum muscle contraction and cause muscle damage. Some examples of exercises that are effective in increasing muscle mass are as follows:

  • Weight training: this is the training that is done with barbells, dumbbells, discs, machines, etc., which offer an external resistance that must be overcome with muscle strength. Weight training is very effective for increasing muscle mass, as it allows you to work all muscle groups, adjust weight, repetitions, sets and speed according to the goal and level and cause optimal stress and muscle damage.
  • Training with elastic bands: this is the training that is done with rubber or fabric bands that are attached to a fixed point or to the body itself and that offer a variable resistance that must be overcome with muscle strength. Training with elastic bands is very effective for increasing muscle mass, as it allows you to work all muscle groups, adapt resistance, repetitions, sets and speed according to the goal and level and cause optimal stress and muscle damage.
  • Bodyweight training: it is the training that is done with the body’s own weight, without using any external material, which offers a constant resistance that must be overcome with muscle strength. Bodyweight training is very effective for increasing muscle mass, as it allows you to work all muscle groups, modify position, repetitions, sets and speed according to the goal and level and cause optimal stress and muscle damage.

How to combine exercise with a high-protein diet?

To combine exercise with a high-protein diet, the following guidelines should be followed:

  • Increase protein intake: Between 1.2 and 2 grams of protein per kilogram of body weight should be consumed per day to support protein synthesis, repair, and muscle growth. To do this, you should increase the consumption of foods rich in proteins of high biological value, such as meat, fish, eggs, dairy products, tofu, tempeh, etc.
  • Distribute proteins: protein consumption should be distributed throughout the day, eating between 4 and 6 meals containing between 20 and 40 grams of protein each, to maintain a constant supply of amino acids, which are the components of proteins, and avoid catabolism, which is the degradation of proteins. To do this, you should make a protein-rich breakfast, lunch, dinner, and snack or two.
  • Eat protein before and after exercise: You should eat something high in protein 30 to 60 minutes before exercising, to have amino acids available and avoid catabolism. For example, you can eat a protein shake, a yogurt, a handful of nuts, etc. You should eat something protein-rich 30 to 60 minutes after exercising to support protein synthesis, repair, and muscle growth. For example, you can eat a protein shake, a turkey sandwich, a egg white omelet, etc.
  • Do not neglect the other nutrients: you should also consume carbohydrates, fats, vitamins, minerals and fiber, which are essential nutrients for the functioning of the body, health and performance. To do this, a varied, balanced and sufficient diet must be followed, which covers the needs of each person.

What mistakes should be avoided when exercising to gain muscle?

Some of the most common mistakes to avoid when exercising to gain muscle are as follows:

  • Lifting more weight than you can handle: If you lift more weight than you can control, you can lose technique, increase your risk of injury, reduce your range of motion, and decrease muscle activation. That’s why it’s important that you choose a weight that requires effort, but allows you to do the exercise with correct technique, proper speed, and maximum contraction.
  • Do few reps and sets: If you do few reps and sets, you can limit muscle stimulation and damage, which reduces muscle growth. That’s why it’s important that you do between 8 and 12 repetitions per set and between 3 and 5 sets per exercise, to generate optimal muscle tension and fatigue.
  • Rest too little or too much: If you rest too little between sets and between exercises, you can decrease the intensity, weight, and number of repetitions you can do, which reduces stimulus and muscle damage. If you rest too much between sets and between exercises, you can lose the congestion, temperature, and heart rate that have been generated, which reduces stimulation and muscle damage. That’s why it’s important to rest for 1-3 minutes between sets and 3-5 minutes between exercises, to maintain a balance between recovery and intensity.
  • Ignoring your legs: If you ignore your legs and only train your upper body, you can create a muscular, aesthetic, and functional imbalance that affects your health, performance, and appearance. That’s why it’s important to train your legs at least once a week, with exercises such as squats, lunges, deadlifts, extensions, push-ups, etc.

How long should you train each week to improve endurance?

What type of exercise is most effective for improving aerobic and anaerobic capacity?

To improve endurance, exercise that improves aerobic and anaerobic capacity should be done. Aerobic capacity is the ability to maintain low- or moderate-intensity exercise for a long time, using oxygen as an energy source. Anaerobic capacity is the ability to maintain high-intensity exercise for a short time, using other sources of energy that do not require oxygen.

To improve aerobic and anaerobic capacity, resistance exercises should be done, which involve continuous or intermittent work of the muscles, which increase the heart rate and breathing, and which improve the transport and use of oxygen. Some examples of exercises that are effective for improving endurance are as follows:

  • Continuous training: this is training that consists of doing a resistance exercise constantly and without pauses, at a moderate-high intensity, for a long time. For example, you can do a continuous workout of running, swimming, cycling, etc., at an intensity that is between 70 and 80% of the maximum heart rate, for 30 or 60 minutes. Continuous training is very effective in improving aerobic capacity, as it increases oxygen consumption, cardiovascular performance, and muscular endurance.
  • Interval training: this is training that consists of alternating periods of high-intensity resistance exercise with periods of rest or low-intensity exercise for a certain period of time. For example, you can do interval training of running, swimming, cycling, etc., alternating 1 minute of exercise at an intensity between 80 and 90% of the maximum heart rate, with 1 minute of rest or exercise at an intensity between 50 and 60% of the maximum heart rate. repeated 10 times. Interval training is very effective in improving anaerobic capacity as it increases anaerobic threshold, muscle performance, and fat burning.
  • Strength-resistance training: it is the training that consists of doing strength exercises with a moderate weight, a high number of repetitions and a short rest between sets, which involve prolonged and tiring muscle work. For example, you can do strength-resistance training with weights, elastic bands, body weight, etc., doing between 15 and 20 repetitions per set, with a weight that involves an effort of 50-60% of the maximum capacity, and resting between 30 and 60 seconds between sets. Strength-endurance training is very effective in improving endurance as it increases strength, endurance, and muscle tone, and improves posture and stability.

How to combine exercise with a high-carbohydrate diet?

To combine exercise with a high-carbohydrate diet, the following guidelines should be followed:

  • Increase carbohydrate intake: Between 5 and 7 grams of carbohydrate per kilogram of body weight should be consumed per day, to replenish glycogen, which is the energy reserve that is stored in the muscles and liver, and which is used during resistance exercise. To do this, you should increase your consumption of foods rich in low-glycemic carbohydrates, such as bread, pasta, rice, oatmeal, fruits, vegetables, legumes, etc.
  • Distribute carbohydrates: carbohydrate consumption should be spread throughout the day, eating between 4 and 6 meals containing between 50 and 100 grams of carbohydrate each, to maintain a constant supply of glucose, which is the main fuel of the brain and muscles, and avoid glucose spikes and hypoglycemia. To do this, you should make a breakfast, lunch, dinner, and one or two carbohydrate-rich snacks.
  • Eat carbohydrates before and after exercise: You should eat something rich in carbohydrates 30 to 60 minutes before exercising to have glycogen available and avoid exhaustion. For example, you can eat a piece of fruit, a yogurt, a handful of nuts, etc. You should eat something rich in carbohydrates 30 to 60 minutes after exercising to replenish spent glycogen and promote recovery. For example, you can eat a carbohydrate smoothie, a ham sandwich, a potato omelette, etc.
  • Do not neglect the other nutrients: you should also consume proteins, fats, vitamins, minerals and fiber, which are essential nutrients for the functioning of the body, health and performance. To do this, a varied, balanced and sufficient diet must be followed, which covers the needs of each person.

What techniques can be used to increase endurance?

Some of the techniques that can be used to increase endurance are as follows:

  • How long do you have to do sports per week to stay in shape?What type of sport is best suited for each person?The type of sport that is most suitable for each person depends on several factors, such as the following:
    • Taste: you should choose a sport that you like, that you enjoy and that motivates you. This will help you enjoy exercise, stay consistent, and improve your mood.The goal: you should choose a sport that suits your goal, whether it’s losing weight, gaining muscle, improving endurance, relaxing, etc. This will help you optimize your results, measure your progress, and meet your needs.The level: you should choose a sport that fits your physical condition, your abilities, your limitations and your needs. This will help you do the exercise effectively, safely, and progressively.Availability: you should choose a sport that can be practiced easily, depending on the time, space, equipment and money you have. This will help you exercise comfortably, accessibly, and sustainably.
    Some examples of sports that are suitable for each person are as follows:
    • If you like contact with nature: you can practice outdoor sports, such as hiking, cycling, canoeing, skiing, etc.If you like contact with other people: you can play team sports, such as football, basketball, volleyball, rugby, etc.If you like to be in touch with yourself: you can practice individual sports, such as yoga, pilates, tai chi, meditation, etc.If you want to lose weight: you can play sports that burn a lot of calories, such as boxing, spinning, aerobics, zumba, etc.If you want to gain muscle: you can practice sports that work on strength, such as weightlifting, calisthenics, crossfit, climbing, etc.If you want to improve endurance: you can practice sports that increase aerobic and anaerobic capacity, such as athletics, swimming, triathlon, cycling, etc.If you want to relax: you can practice stress-reducing sports such as yoga, pilates, tai chi, meditation, etc.
    How to stay motivated and consistent?Staying motivated and consistent is key to doing sports per week and staying in shape. To do this, the following strategies can be followed:
    • Set goals: you must define what you want to achieve with the sport, in a specific, measurable, achievable, realistic and temporal way. For example, losing 5 kilos in 3 months, running 10 kilometers in 1 hour, doing 20 push-ups in a row, etc. This will help you have a direction, a plan, and a purpose.Record progress: You should write down the exercise you do each day, time, distance, weight, repetitions, sets, etc. An app, smartwatch, scale, fat meter, etc. can also be used. This will help you see your progress, evaluate your results, and celebrate your accomplishments.Seek support: you can do sports with a friend, a family member, a teammate, a coach, a group, etc. You can also share the exercise on social media, on a blog, on a forum, etc. This will help you have company, motivation, advice, feedback and recognition.Vary the sport: you can change the type, intensity, duration and frequency of the sport you do each week, to avoid boredom, stagnation and injury. You can also try new sports, challenges, circuits, etc. This will help you wow your body, improve your performance, and have fun.Reward yourself: you can reward the effort and sacrifice you make when doing sports, with something that you like and that is not harmful to your health. For example, a massage, a movie, a book, an outing, etc. This will help you increase your self-esteem, satisfaction, and happiness.
    How to adapt sport to different stages of life?Adapting sport to the different stages of life is important to exercise properly, safely and healthily. To do this, the physical, psychological, and social changes that occur at each stage must be taken into account, and the type, intensity, volume, and frequency of sport done each week must be adjusted. Some general recommendations for adapting sport to different stages of life are as follows:
    • In childhood: sport should be encouraged as a form of play, fun and learning, which develops children’s motor, cognitive, social and emotional skills. Sport should be practiced in a varied, playful and creative way, involving the movement of the whole body, coordination, balance, speed, agility, etc. Competitive, demanding, and specialized sports should be avoided, as they can lead to stress, frustration, and injury. It is recommended to do between 60 and 90 minutes of sport a day, at a moderate-high intensity.In adolescence: sport should be promoted as a form of expression, integration and self-improvement, which improves the self-esteem, confidence and health of adolescents. Sport should be practiced in a varied, dynamic and challenging way, involving work on strength, endurance, flexibility, etc. Obsessive, compulsive and dangerous sport, which can lead to disorders, addictions and risks, should be avoided. It is recommended to do between 45 and 60 minutes of sport a day, at a moderate-high intensity.In adulthood: sport must be maintained as a form of prevention, well-being and quality of life, which preserves the physical and mental health of adults. Sport should be practiced in a regular, balanced and personalized way, which involves working on aerobic capacity, strength, flexibility, etc. Sedentary, sporadic and excessive sport, which can lead to illness, injury and overtraining, should be avoided. It is recommended to do between 30 and 45 minutes of sport a day, at a moderate intensity.In old age: sport should continue as a form of active ageing, autonomy and socialisation, which improves the functionality, mobility and independence of the elderly. Sport should be practiced in an adapted, progressive and supervised way, which involves working on aerobic capacity, strength, flexibility, balance, etc. Inadequate, abrupt and isolated sport should be avoided, which can lead to falls, fractures and loneliness. It is recommended to do between 15 and 30 minutes of sport a day, at a low-moderate intensity.

Conclusion

In conclusion, doing sport per week is one of the best ways to stay fit and healthy, as it brings physical, psychological and social benefits. However, there is no one-size-fits-all answer to the question of how long to do sports per week, as it depends on several factors, such as the type of sport, goal, level, preference, and stage of life of each person. The most important thing is to choose a sport that suits the characteristics, needs and tastes of each person, and to practice it in a regular, balanced and fun way, respecting exercise, rest and recovery times, and combining it with a healthy and varied diet. Thus, you will be able to enjoy sport, improve performance, prevent diseases and injuries, and live longer and better.