Embarking on a fitness journey often involves questions about workout length. Whether you're a beginner stepping into the gym for the first time or a regular fitness enthusiast, understanding the benefits of short and longer gym sessions is crucial.

Micro Workouts (Sub 10 Minutes)

Positives

Micro workouts offer an entry point into physical activity and are useful for those with limited time. These short bursts of exercise can be a game-changer, boosting metabolism, increasing energy levels, improving mood and kickstarting a consistent fitness routine.

Drawbacks

While beneficial for a quick energy and mood boost, micro workouts might not be long enough to see substantial fitness improvements or significant muscle growth. They can also hinder progressive overload and lead to fewer muscle groups being targeted.

Examples

Bodyweight exercises such as squats, push ups, and planks. Add intensity with Fabric Resistance Bands, or use 2kg Dumbbells frequently throughout your day.

Short Workouts (15-30 Minutes)

Positives

Short workouts provide a balance between time efficiency and results. Unlike micro workouts, short sessions of 15 to 30 minutes provide more opportunity for muscle engagement. You can elevate your heart rate, stimulate metabolic activity, and begin to improve your muscular endurance and strength, making short workouts valuable if you don’t have time for longer training sessions.

Drawbacks

While effective for cardiovascular health and overall fitness, the duration of these sessions can limit the reps and variety of exercises necessary for optimal muscular hypertrophy.

Example Exercises

High-intensity interval training using cardio equipment, such as the Mirafit Rowing Machine and Mirafit Ski Machine. Targeted compound lift session such as squats, deadlifts, or bench presses.

Medium Workouts (30-60 Minutes)

Positives

Medium-length workouts are between 30 to 60 minutes. These workouts allow thorough warm-ups, which are essential for priming the body and preventing injuries, and cooldowns which improve muscle recovery. You can also target multiple muscle groups in one strength training session.

Drawbacks

Medium length workouts can be a challenge if you have time constraints. Finding a minimum of 30 to 60 minutes could be difficult for someone juggling professional commitments, studying, or family responsibilities. It also requires a higher level of commitment and mental focus compared to shorter sessions.

Examples

Compound movements like squats, deadlifts, and bench presses, paired with accessory and bodyweight exercises such as dumbbell lunges, bicep curls and pull-ups

Long Workouts (60 Minutes Plus)

Positives

Extended workouts are workouts over 60 minutes. They cater to athletes with specific goals, dedicated fitness enthusiasts, or individuals with more time on their hands. They enable you to delve into focused skill development, specialised training techniques, and they build endurance.

Drawbacks

Prolonged workouts come with inherent risks, including the potential for overtraining and can worsen certain mental health issues. Extended and overly intense exercise sessions can lead to physical strain, fatigue, and heightened stress on the body. It's imperative to recognise the signs of exercise-related stress, anxiety, or burnout and seek guidance and support when needed. Mind.org.uk offers valuable resources and guidance on exercise addiction and mental health.

Examples

Endurance training or extended cardio sessions like long-distance running or cycling are common in longer workouts. Strength exercises such as squats, lunges, deadlifts, overhead presses, pull ups and much more can also be included.

Micro and short workouts shine as quick mood booster and are ideal for those with time constraints. Medium and long workouts are suitable for improving endurance, focused strength training, and muscle growth.

However you train, it is essential to strike a balance that suits your schedule and promotes your overall well-being.

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Tags: Misc > Lifestyle