Benefits of Regular Exercise
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Yes, you should workout every day. It is recommended that adults get 30 minutes of exercise a day and children 60. This helps burn calories, tone muscle and gives you energy. Resistance training gives you the strength to do your everyday chores. So get moving.
The frequency of your workouts will vary depending on the type of workout, level of intensity, and workout duration. If your workout consists of a 15-minute leisurely stroll after dinner, then yes, you could safely exercise every day of the week.
However, if you're exercising more vigorously, and for longer periods of time, than taking a day or two off per week can be beneficial. The body needs time to rest after prolonged exertion. If you feel overly tired or run down, a day off may help to re-energize you, both mentally and physically.
When it comes to resistance training, it is important to remember that after a strenuous workout, your muscles need time to recover before working the same muscle group again. Even advanced trainees schedule off days to allow time for the repair and rebuilding process. Over-training is a very real issue, and failure to allow time for this process can have negative consequences.
If you feel you absolutely must workout everyday, then choose different activities/and or different muscle groups each day. For example you might alternate cardio days with weight training days.
Fitness and weight loss is all about being consistent over the long run, not crashing and burning during your first week or month. You don't want your workouts to seem like a chore, and taking a day or two off now and then can keep your body fresh and your mind focused.