When you want to exercise to look after your figure and your skin, you often wonder how many training sessions you should fit in each week to see a difference. Unfortunately, there’s no one-size-fits-all answer. Training frequency depends on many factors, including your age, any health considerations, your daily activity level and your goals. That said, there are still some guidelines that apply to most women, and that’s exactly what we’re here to explore today.
How often should I exercise if I want to do cardio and look after my figure?
If your main goal is to use up energy, it’s best to focus on cardio activities. Cardio covers all sports that push your body to use maximum energy, and therefore calories. This energy demand encourages your body to tap into its reserves… meaning, among other things, the fat it has stored. Cardio also supports your overall health: regular endurance activity is recommended for the heart and helps limit certain risk factors, such as high blood pressure and type 2 diabetes.
Among the most popular cardio sports, you’ll find running, dancing, cycling and skipping rope. To use up energy, the ideal is to aim for 3 to 4 cardio sessions per week, each lasting at least 40 minutes. If you’re short on time, you can also opt for HIIT sessions, which are shorter and more intense.
How often should I exercise if I want to build muscle?
When your goal is to build muscle and shape your figure, rather than to use up as much energy as possible, strength training is the way to go. It’s the activity that most effectively works your muscles at a deep level. You can choose to do bodyweight strength training at home, or use accessories like a resistance band or a soft ball. You can also head to the gym to work with heavier weights.
The key with strength training is to work all your muscle groups, not just the areas you want to focus on. Working the whole body is how you can achieve a toned, balanced silhouette. To make progress, aim for 3 to 4 sessions per week, around 45 minutes each, alternating the muscle groups you target. This gives your muscles time to recover between sessions.
How often should I exercise if I want to stay in shape?
Finally, if your goal is to stay healthy and maintain your figure, don’t hesitate to alternate between cardio and strength training sessions. These two activities complement each other perfectly, helping you stay fit and keep your figure. If you don’t have a specific fitness goal, 2 to 3 sessions of 30 minutes to 1 hour per week will be more than enough.
How much exercise should I do per week? A quick recap
It all depends on your goal. To use up energy, go for 3 to 4 cardio sessions per week, each lasting at least 40 minutes. If your schedule is packed, swap them for shorter HIIT sessions. To build muscle, plan 3 to 4 strength training sessions of around 45 minutes, alternating the muscle groups you work. To simply stay in shape, 2 to 3 sessions of 30 minutes to 1 hour are enough, mixing cardio and strength training.
Whatever your goal, consistency matters more than the occasional marathon session. Ideally, choose an activity you enjoy and can stick with over time.
Key takeaways
Exercise alone isn’t enough to eliminate cellulite, but it does have its place in a routine to look after your figure: it works your muscles, uses up energy and gets your whole body moving. Practised several times a week, all forms of physical activity are worthwhile. Here are the ones most often recommended…
Running
Running, like walking, cycling and all cardio endurance activities, is a great option for staying active on a regular basis. It uses up energy and works the lower body.
Aquatic activities
Swimming, aquabike, aquagym… Exercising in water is a brilliant idea: the resistance of the water makes every movement more demanding, while being gentle on your joints. And the feeling of water on your skin is particularly pleasant.
Strength training
Strength training is just as worthwhile as cardio for your routine. By working the muscles at a deep level, it helps to tone the figure.
Don’t forget, ladies — alongside regular exercise and a balanced diet, pinch-and-roll massages have their place in your routine. To do them easily, grab your Cellublue cup, which replicates the pinch-and-roll technique. Incredibly easy to use, it fits easily into your routine with just a few minutes of massage a day.
Frequently asked questions
What is the best exercise for cellulite?
Cardio activities are a particularly good choice: running, walking, cycling, dancing or skipping. Water sports (swimming, aquabike, aquagym) and strength training are worthwhile too. The ideal is to alternate cardio and strength training, as explained in the ‘Key takeaways’ section.
What exercise is good for cellulite on the thighs?
Strength training works the muscles at a deep level. However, it’s better to work your whole body, not just your thighs, for a balanced silhouette. Combine it with cardio such as running, cycling or skipping. Alongside this, try pinch-and-roll massages, for example with a cupping cup.
Is exercise enough to get rid of cellulite?
No, exercise alone isn’t enough. It’s still a valuable ally, especially if you do it several times a week. To go further, combine it with a balanced diet and regular pinch-and-roll massages as part of your routine.
How long does it take for cellulite to look less visible?
There’s no set timeframe. It all depends on your age, your daily activity, your health and your goals. Consistency is key: exercise several times a week, a balanced diet and massages. If in doubt, ask your doctor for advice.
Related articles
- Cupping massage: how many times a week?
- Exercise Bike & Cellulite: Does It Really Work?
- Thigh cellulite: which sports should you choose?
Useful categories: Anti-Cellulite Exercises.
