Incorporate breaks into exercise regimen

Q: For the past three months I have been trying to do a daily combination of aerobic and strength-train- ing exercise, but sometimes I just get plain weary. Shouldn’t I be getting stronger, not more worn out, from exercising regularly?— Charlene G., Savannah, Georgia

A: It’s terrific that you have started such a health-boosting workout routine. A combination of moderate endurance (aerobic) exercise for at least 30 minutes, five days a week—occasionally upping the intensity—combined with regular stretching and two days a week of strength training is guaranteed to provide most folks with a younger RealAge. A good exercise routine is the best way to prevent chronic diseases like diabetes and cardiovascular problems.

However, you can end up with less endurance and get worn out if you don’t build in appropriate recovery time between your strength-training sessions AND between strength training and aerobic workouts.

That’s the news from a study in the journal of Sports Medicine. Australian researchers found that “the physiological stress caused by a typical resistance-training bout of 40 to 60 minutes can continue for several days post-exercise, as opposed to a full recovery within 24 hours following a typical endurance-training bout.”

So, always put 24 hours between your aerobic workouts or between a strength-building workout and an aerobic workout. Limit strength building (at least at first) to 20 to 25 minutes, and put at least 48 hours between strength-building routines. And when doing strength-building exercises, rest for a full minute after each one to maximize muscle building.

(c) 2017 Michael Roizen, M.D., and Mehmet Oz, M.D.