Is Two Hours Of Exercise In The Gym Good Or Bad? What Expert Recommends

Do you know that going to the gym for two hours a day can really have a big impact on your health? This longer time also makes it possible to include strength training and cardiovascular exercise into a well-rounded fitness routine. Exercises that increase cardiovascular health, metabolism, and endurance include cycling and running.

A thorough strength training session that targets various muscle areas for improved strength and tone is also made possible by the extra time. Frequent gym visits support muscle growth and fat loss, which helps with weight management.

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Dr. Ranga Santhosh Kumar, who is a consultant general physician and diabetologist at Yashoda Hospitals in Hyderabad, exclusively told Jagran English that doing two hours of exercise in the gym is okay.

According to Dr. Ranga, “Adults should do some type of physical activity every day. Exercise just once or twice a week can reduce the risk of heart disease or stroke. Speak to your GP first if you have not exercised for some time or if you have medical conditions or concerns. Make sure your activity and its intensity are appropriate for your fitness.”

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As Per The Expert Advise Adults Should Aim To:

1. Do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) for at least 2 days a week.
2. Do at least 150 minutes of moderate-intensity activity a week or 75 minutes of vigorous-intensity activity a week.
3. Spread exercise evenly over 4 to 5 days a week, or every day.
4. Reduce time spent sitting or lying down and break up long periods of not moving with some activity.
5. You can also achieve your weekly activity target with several short sessions of very vigorous intensity activity with a mix of moderate, vigorous, and very vigorous intensity activity. These guidelines are also suitable for disabled adults, pregnant women, and new mothers.
6. Vigorous intensity activity makes you breathe hard and fast. If you’re working at this level, you will not be able to say more than a few words without pausing for breath.
7. In general, 75 minutes of vigorous intensity activity a week can give similar health benefits to 150 minutes of moderate intensity activity.
8. Most moderate activities can become vigorous if you increase your effort.

Examples Of Vigorous Activities:

1. Running
2. Swimming
3. Riding a bike fast or on hills
4. Walking up the stairs
5. Sports like football, rugby, netball, and hockey
6. Skipping
7. Aerobics
8. Gymnastics
9. Martial arts
10. For a moderate-to-vigorous workout, get running with Couch to 5K, a 9-week running plan for beginners.
11. Very vigorous activities are exercises performed in short bursts of maximum effort, broken up with rest.
12. This type of exercise is also known as high-intensity interval training (HIIT).

Is Two Hours Of Exercise In The Gym Good Or Bad? (Image Credit: Canva)

Examples Of Vigorous Activities Include:

1. Lifting heavy weights
2. Circuit training
3. Sprinting up hills
4. Interval running
5. Running up stairs
6. Spinning classes