Как часто делать балансировку: «Как часто нужно делать балансировку колес?» – Яндекс.Кью

Как часто нужно делать балансировку колес автомобиля

Нельзя пользоваться автомобилем, своевременно не балансируя колеса. Это понесет за собой не очень приятные последствия. Безопасность поездки напрямую зависит от сбалансированного расположения колес.

Почему важно своевременно делать балансировку

При передвижении на несбалансированных колесах резина начинает сильно тереться. По этой причине начинает вибрировать руль и теряется управление. Вибрация может быть очень сильной. Кроме потери нормального управления, это несет за собой другие неблагоприятные последствия:

1. Деформации подаются значительные детали, относящиеся к рулевому управлению. Из-за этого детали быстро изнашиваются.
2. Подшипники начинают разбиваться, а узлы и подвески из-за сильной вибрации принимают на себя большие нагрузки.
3. Тормозные колодки и диски значительно портятся по качеству.

Чтобы не допустить таких проблем, многие владельцы авто задаются вопрос: как часто нужно восстанавливать баланс колес? Отметим сразу, что общего времени для всех автомобилей нет. Это зависит от многих факторов: качества дорог, стиль езды, размеры автомобиля и многое другое.

Когда нужно балансировать колеса

Совершенно разные ситуации складываются у автомобиля, который ездит по ровной поверхности, и у который ездит по ямам и выбоинам. В технической книжке прописано время, ориентируясь на которое нужно делать балансировку колес. Но это время характерно только для автомобилей, которые ездят по ровным дорогам и стиль езды водителя умеренный.

График новой балансировки указывается в преодоленных километрах. Примерное время балансировки многих автомобилей – 10-20 тыс. километров. Но в реале эти цифры значительно меньше.

К примеру, наступает время, когда нужно менять резину на предстоящий сезон. В этом случае проводить балансировку обязательно. Делайте это в обязательном порядке, вне зависимости от того, сколько тысяч километров проехал автомобиль. При замене резины значение полностью сбивается, поэтому нужно обязательно балансировать колеса.

Также стоит обращать большее внимание на шипованную резину. При езде по поломанным дорогам шипы часто вылетают из резины, поэтому и балансировка может сбиваться.  Резина может неравномерно изнашиваться из-за льда на дорогах наледи на дисках. Это также способствует нарушению балансировки колес. Поэтому и максимальный пробег в зимнее время значительно сокращается. Примерный – 5 тыс. километров. Но и эта цифра не точная. Многое зависит и от состояния дорог в это время.

Обратите внимание! Многое зависит и от характера вождения. Если владелец предпочитает агрессивное вождение, часто тормозит и набирает скорость, пробег имеет максимальное значение – 8 тыс. километров.

При попадании в яму и получении серьезного удара балансировка также сильно сбивается. Деформация диска также влияет на сбивание балансировки. Только в этот раз нужно не только восстанавливать баланс колес, но и реставрировать диск колеса. После любых восстановлений помятых дисков необходимо восстанавливать баланс.

Также балансировку обязательно нужно проводить перед дальними поездками. После приезда желательно снова проводить восстановление.

90000 Balance Disorders | NIDCD 90001 90002 What is a balance disorder? 90003 90004 A balance disorder is a condition that makes you feel unsteady or dizzy. If you are standing, sitting, or lying down, you might feel as if you are moving, spinning, or floating. If you are walking, you might suddenly feel as if you are tipping over. 90005 90004 Everyone has a dizzy spell now and then, but the term «dizziness» can mean different things to different people. For one person, dizziness might mean a fleeting feeling of faintness, while for another it could be an intense sensation of spinning (vertigo) that lasts a long time.90005 90004 About 15 percent of American adults (33 million) had a balance or dizziness problem in 2008. Balance disorders can be caused by certain health conditions, medications, or a problem in the inner ear or the brain. A balance disorder can profoundly affect daily activities and cause psychological and emotional hardship. 90005 90002 What are the symptoms of a balance disorder? 90003 90004 If you have a balance disorder, your symptoms might include: 90005 90014 90015 Dizziness or vertigo (a spinning sensation).90016 90015 Falling or feeling as if you are going to fall. 90016 90015 Staggering when you try to walk. 90016 90015 Lightheadedness, faintness, or a floating sensation. 90016 90015 Blurred vision. 90016 90015 Confusion or disorientation. 90016 90027 90004 Other symptoms might include nausea and vomiting; diarrhea; changes in heart rate and blood pressure; and fear, anxiety, or panic. Symptoms may come and go over short time periods or last for a long time, and can lead to fatigue and depression.90005 90002 What causes balance disorders? 90003 90004 Causes of balance problems include medications, ear infection, a head injury, or anything else that affects the inner ear or brain. Low blood pressure can lead to dizziness when you stand up too quickly. Problems that affect the skeletal or visual systems, such as arthritis or eye muscle imbalance, can also cause balance disorders. Your risk of having balance problems increases as you get older. 90005 90004 Unfortunately, many balance disorders start suddenly and with no obvious cause.90005 90002 How does my body keep its balance? 90003 90004 Your sense of balance relies on a series of signals to your brain from several organs and structures in your body, specifically your eyes, ears, and the muscles and touch sensors in your legs. The part of the ear that assists in balance is known as the vestibular system, or the labyrinth, a maze-like structure in your inner ear made of bone and soft tissue. 90005 90004 90041 90005 90043 Structures of the balance system inside the inner ear 90044 90004 90046 Source: 90047 NIH / NIDCD 90005 90004 Within the labyrinth are structures known as semicircular canals.The semicircular canals contain three fluid-filled ducts, which form loops arranged roughly at right angles to one another. They tell your brain when your head rotates. Inside each canal is a gelatin-like structure called the cupula [KEW-pyew-lah], stretched like a thick sail that blocks off one end of each canal. The cupula sits on a cluster of sensory hair cells. Each hair cell has tiny, thin extensions called stereocilia that protrude into the cupula. 90005 90004 When you turn your head, fluid inside the semicircular canals moves, causing the cupulae to flex or billow like sails in the wind, which in turn bends the stereocilia.This bending creates a nerve signal that is sent to your brain to tell it which way your head has turned. 90005 90004 Between the semicircular canals and the cochlea (a snail-shaped, fluid-filled structure in the inner ear) lie two otolithic [oh-toe-LITH-ic] organs: fluid-filled pouches called the utricle [YOU-trih-cull ] and the saccule [SACK-kewl]. These organs tell your brain the position of your head with respect to gravity, such as whether you are sitting up, leaning back, or lying down, as well as any direction your head might be moving, such as side to side, up or down , forward or backward.90005 90004 The utricle and the saccule also have sensory hair cells lining the floor or wall of each organ, with stereocilia extending into an overlying gel-like layer. Here, the gel contains tiny, dense grains of calcium carbonate called otoconia [oh-toe-CONE-ee-ah]. Whatever the position of your head, gravity pulls on these grains, which then move the stereocilia to signal your head’s position to your brain. Any head movement creates a signal that tells your brain about the change in head position.90005 90004 When you move, your vestibular system detects mechanical forces, including gravity, that stimulate the semicircular canals and the otolithic organs. These organs work with other sensory systems in your body, such as your vision and your musculoskeletal sensory system, to control the position of your body at rest or in motion. This helps you maintain stable posture and keep your balance when you’re walking or running. It also helps you keep a stable visual focus on objects when your body changes position.90005 90004 When the signals from any of these sensory systems malfunction, you can have problems with your sense of balance, including dizziness or vertigo. If you have additional problems with motor control, such as weakness, slowness, tremor, or rigidity, you can lose your ability to recover properly from imbalance. This raises the risk of falling and injury. 90005 90002 What are some types of balance disorders? 90003 90004 There are more than a dozen different balance disorders. Some of the most common are: 90005 90014 90015 90067 Benign paroxysmal positional vertigo (BPPV) 90068 90067 or positional vertigo: 90068 A brief, intense episode of vertigo triggered by a specific change in the position of the head.You might feel as if you’re spinning when you bend down to look under something, tilt your head to look up or over your shoulder, or roll over in bed. BPPV occurs when loose otoconia tumble into one of the semicircular canals and affect how the cupula works. This keeps the cupula from flexing properly, sending incorrect information about your head’s position to your brain, and causing vertigo. BPPV can result from a head injury, or can develop just from getting older. 90016 90015 90067 Labyrinthitis 90068 90067: 90068 An infection or inflammation of the inner ear that causes dizziness and loss of balance.It is often associated with an upper respiratory infection, such as the flu. 90016 90015 90067 Ménière’s disease 90068 90067: 90068 Episodes of vertigo, hearing loss, tinnitus (a ringing or buzzing in the ear), and a feeling of fullness in the ear. It may be associated with a change in fluid volume within parts of the labyrinth, but the cause or causes are still unknown. For more information, read the NIDCD fact sheet Ménière’s Disease. 90016 90015 90067 Vestibular neuronitis: 90068 An inflammation of the vestibular nerve that can be caused by a virus, and primarily causes vertigo.90016 90015 90067 Perilymph fistula: 90068 A leakage of inner ear fluid into the middle ear. It causes unsteadiness that usually increases with activity, along with dizziness and nausea. Perilymph fistula can occur after a head injury, dramatic changes in air pressure (such as when scuba diving), physical exertion, ear surgery, or chronic ear infections. Some people are born with perilymph fistula. 90016 90015 90067 Mal de Debarquement syndrome (MdDS): 90068 A feeling of continuously rocking, swaying, or bobbing, typically after an ocean cruise or other sea travel, or even after prolonged running on a treadmill.Usually the symptoms go away within a few hours or days after you reach land or stop using the treadmill. Severe cases, however, can last months or even years, and the cause remains unknown. 90016 90027 90002 How are balance disorders diagnosed? 90003 90004 Diagnosis of a balance disorder is difficult. To find out if you have a balance problem, your primary doctor may suggest that you see an otolaryngologist and an audiologist. An otolaryngologist is a physician and surgeon who specializes in diseases and disorders of the ear, nose, neck, and throat.An audiologist is a clinician who specializes in the function of the hearing and vestibular systems. 90005 90004 90102 90005 90043 Dislodging otoconia using the Epley maneuver. 90044 90004 90046 Source 90047: NIH / NIDCD 90005 90004 You may be asked to participate in a hearing examination, blood tests, a video nystagmogram (a test that measures eye movements and the muscles that control them), or imaging studies of your head and brain. Another possible test is called posturography. For this test, you stand on a special movable platform in front of a patterned screen.90005 90004 Posturography measures how well you can maintain steady balance during different platform conditions, such as standing on an unfixed, movable surface. Other tests, such as rotational chair testing, brisk head-shaking testing, or even tests that measure eye or neck muscle responses to brief clicks of sound, may also be performed. The vestibular system is complex, so multiple tests may be needed to best evaluate the cause of your balance problem. 90005 90002 How are balance disorders treated? 90003 90004 The first thing an otolaryngologist will do if you have a balance problem is determine if another health condition or a medication is to blame.If so, your doctor will treat the condition, suggest a different medication, or refer you to a specialist if the condition is outside his or her expertise. 90005 90004 If you have BPPV, your otolaryngologist or audiologist might perform a series of simple movements, such as the Epley maneuver, to help dislodge the otoconia from the semicircular canal. In many cases, one session works; other people need the procedure several times to relieve their dizziness. 90005 90004 If you are diagnosed with Ménière’s disease, your otolaryngologist may recommend that you make some changes to your diet and, if you are a smoker, that you stop smoking.Anti-vertigo or anti-nausea medications may relieve your symptoms, but they can also make you drowsy. Other medications, such as gentamicin (an antibiotic) or corticosteroids may be used. Although gentamicin may reduce dizziness better than corticosteroids, it occasionally causes permanent hearing loss. In some severe cases of Ménière’s disease, surgery on the vestibular organs may be needed. 90005 90004 Some people with a balance disorder may not be able to fully relieve their dizziness and will need to find ways to cope with it.A vestibular rehabilitation therapist can help you develop an individualized treatment plan. 90005 90004 Talk to your doctor about whether it’s safe to drive, and about ways to lower your risk of falling and getting hurt during daily activities, such as when you walk up or down stairs, use the bathroom, or exercise. To reduce your risk of injury from dizziness, avoid walking in the dark. Wear low-heeled shoes or walking shoes outdoors. If necessary, use a cane or walker and modify conditions at your home and workplace, such as adding handrails.90005 90002 When should I seek help if I think I have a balance disorder? 90003 90004 To help you decide whether to seek medical help for dizziness or balance problems, ask yourself the following questions. If you answer «yes» to any of these questions, talk to your doctor: 90005 90014 90015 Do I feel unsteady? 90016 90015 Do I feel as if the room is spinning around me, even for a very brief time? 90016 90015 Do I feel as if I’m moving when I know I’m sitting or standing still? 90016 90015 Do I lose my balance and fall? 90016 90015 Do I feel as if I’m falling? 90016 90015 Do I feel lightheaded or as if I might faint? 90016 90015 Do I have blurred vision? 90016 90015 Do I ever feel disoriented-losing my sense of time or location? 90016 90027 90002 How can I help my doctor make a diagnosis? 90003 90004 You can help your doctor make a diagnosis and determine a treatment plan by answering the questions below.Be prepared to discuss this information during your appointment. 90005 90152 90015 The best way I can describe my dizziness or balance problem is: 90014 90015 Is there a spinning sensation, and if so, which way does the room spin? 90016 90015 Is the dizziness / spinning caused by any specific motion or does it occur even when sitting or lying still? 90016 90015 Are there any other symptoms that occur at the same time as the dizziness / spinning, such as hearing loss, tinnitus, a feeling of pressure in one or both ears, or a headache? 90016 90015 Does anything seem to help the dizziness / spinning? 90016 90027 90016 90015 How often do I feel dizzy or have trouble keeping my balance? How long do the dizziness or spinning episodes last (seconds, minutes, hours, days)? 90016 90015 Have I ever fallen? 90014 90015 When did I fall? 90016 90015 Where did I fall? 90016 90015 Under what conditions did I fall? 90016 90015 How often have I fallen? 90016 90027 90016 90015 These are the medicines I take.Include all prescription medications; all over-the-counter medicine, such as aspirin, antihistamines, or sleep aids; and all vitamin supplements and alternative or homeopathic remedies: 90014 90015 Name of medicine or supplement: ______________________. 90016 90015 How much (milligrams) _____ and how often (times) ______ per day. 90016 90015 The condition I take this medicine for is: __________________________. 90016 90027 90016 90189 90002 What research is being done on balance disorders? 90003 90004 Scientists supported by the National Institute on Deafness and Other Communication Disorders (NIDCD) are studying animal ears to learn if inner-ear structures that help with balance but are destroyed by aging, medications, infections, or trauma can someday be regrown in people with balance problems.Other NIDCD-supported scientists are testing vestibular prostheses-miniature devices that may be worn outside the body or implanted into the ear to regulate the function of balance organs in the inner ear and ease dizziness. Some of these devices are being tested on volunteers in clinical trials, and others are still being developed. Visit the NIH Clinical Research Trials and You website to read about these and other clinical trials that are recruiting volunteers. 90005 90004 NIDCD-funded scientists are also working to develop much-needed tests to appropriately diagnose balance disorders.Standardized tests will help doctors determine the best way to help individuals restore their sense of balance and quality of life. These tests will also help us understand how many people suffer from balance disorders, and track whether the sense of balance is restored following treatment. 90005 90002 Where can I find additional information about balance disorders? 90003 90004 The NIDCD maintains a directory of organizations that provide information on the normal and disordered processes of hearing, balance, taste, smell, voice, speech, and language.90005 90004 For more information, contact us at: 90005 90004 90067 NIDCD Information Clearinghouse 90068 90205 1 Communication Avenue 90205 Bethesda, MD 20892-3456 90205 Toll-free voice: (800) 241-1044 90205 Toll-free TTY: (800) 241-1055 90205 Email: [email protected]. gov 90005 90004 NIH Pub. No. 00-4374 90205 December 2017 90005 .90000 How Interest Works on Savings Accounts 90001 90002 Confused by the concept of interest? This video will help set the record straight. 90003 90002 It may come as no surprise that a savings account is a good place to store your money. Savvy savers know that savings accounts tend to offer higher interest rates than checking accounts. This means that with a savings account, you’re earning more money with your money. Sign me up, right? 90003 90002 90007 90008 90003 90002 While a savings account sounds like a sweet deal, you may still be wondering: How does savings account interest work? Fair question.It’s one the puzzles many. Yet understanding how interest works on a savings account is an important part of maximizing the earnings on your hard-earned, carefully stashed, cash. 90003 90002 90013 90003 90002 We’ve got just the overview of how interest works on a savings account to get you started: 90003 90017 What is interest on a savings account? 90018 90002 At its simplest, interest is the cost of borrowing money. Generally, you’ll pay interest to borrow money, and you can collect interest when you lend money.90003 90002 But who’s going to pay you to borrow your money? For many people, opening a savings account is one of the easiest ways to go about this. When you put money in a savings account, the bank is technically borrowing the money and paying you interest in return. 90003 90002 «The bank determines the rate, although it’s affected by the general level of rates in the economy and whether the bank is trying to attract new deposits,» says Liz Weston, a certified financial planner and columnist at the personal finance website NerdWallet.90003 90002 90026 90003 90017 How does savings account interest work? 90018 90002 The interest rate determines how much money a bank pays you to keep your funds on deposit. However, Michael Griffin, a certified public accountant and finance professor at the University of Massachusetts Dartmouth, says you should use the annual percentage yield (APY) to compare savings accounts and other savings products. 90003 90002 «The simple way to look at the APY-it’s what you will get on your money,» Griffin says.Meaning, you can use the APY to determine how much you’ll actually earn in interest each year because the APY relies on two inputs: the interest rate and how often the interest compounds. Both are important components of how interest works on a savings account because they impact how much money you’ll earn over time. Your savings account interest could compound daily, monthly, quarterly or annually. 90003 90002 Suppose you deposit $ 5,000 into a savings account, do not deposit or withdraw any more money and the interest rate does not change.If the account has a 1.00% interest rate and the interest compounds annually-that is, the bank pays you interest on your balance once each year-you’ll earn $ 50 after the first year. The APY will also be 1.00% in this example because your interest did not compound multiple times during the year. 90003 90002 90003 90002 If a bank offers a 1.00% interest rate on a savings account, the rate of compounding could affect the APY and your earnings, although the differences may be minor. 90003 90002 «With interest rates so low,» Griffin says, «there is not a dramatic difference in relative small balances in a savings account because of different compounding scenarios.»90003 90002 However, your earnings can increase over time, especially when the savings account offers a higher interest rate and APY, and you’re regularly depositing money into your account. 90003 90002 «When returns earn returns, your money can really start to grow,» Weston says. «Here’s an example of how compounding works: If I give you a penny every day and promise to double it, at the end of a month you would have (drumroll) over $ 10 million.» 90003 90002 You likely will not come across Weston’s deal in the wild (one can dream, right?).But lucky for savers, many banks offers savings accounts with interest that compounds daily or monthly, rather than annually. 90003 90002 90049 90003 90017 Where interest meets account fees and features 90018 90002 Understanding how interest works on a savings account and comparing the APY offered at several banks are important steps in choosing where to open an account. 90003 90002 Weston says you can often get better returns from an online savings account because online banks do not have to pay for branches and can pass the savings on to consumers.Online banks therefore «have advantages over traditional banks,» she says, «typically, no minimum account balance requirements or fees.» For example, a Discover Online Savings Account, named NerdWallet’s 2020 Best Savings Account, comes with no account fees. 90056 1 90057 90003 90002 Keep an eye out for fees, like those for overdrafts or ATMs, when you’re comparing different savings account options. These could offset your interest earnings or even cost you more than you earn. Other potential expenses include fees for bank checks or outgoing wire transfers.90003 90017 Use a savings account for your financial goals 90018 90002 So, what is interest on a savings account? Now that you’ve seen how interest works on a savings account and know what to look for when comparing accounts, you can put your new knowledge to work. Whether you’re saving for a new car, a vacation or building up your emergency fund, having a savings strategy can help you meet your goals. 90003 90002 90066 90003 90002 Weston says without a minimum deposit requirement, you could use online savings accounts and «set up as many accounts as you like and name them for different goals: vacation, holidays, property taxes and so on.»Separating your funds into different accounts earmarked for specific purposes can make it easier to resist temptations to spend randomly, which can ultimately help you reach your financial goals sooner. 90003 90002 If you want to focus all of your efforts in one place, another option is to have one account where you keep all of your savings. You could then use a spreadsheet to categorize your funds by bills, expenses or financial goals. 90003 90002 These are just two examples. Have a different idea about how to organize your savings? Try it out.As long as you’re progressing toward your goals, and using your newfound understanding of how interest works on a savings account, you’re headed in the right direction. 90003 90002 90056 1 90057 Outgoing wire transfers are subject to a service charge. 90003 .90000 How Often Should Beginners Run? 90001 90002 90003 90004 90002 If you’re new to running or are looking to step up your training to a more competitive level, you may wonder how often you should run. There is always a balance between how much you should run and how much you should rest. If you never rest, your muscles will not have time to recover, rebuild, and get stronger. Rest is always an integral part of any training plan. 90003 90002 For beginners, most experts recommend running three to four days a week.If you’ve been running for a while and know how to pace yourself, you may be able to up that total to five days a week. That being said, you’d probably still be better off sticking to the three to four days a week and adding in some cross-training one to two days a week. 90003 90002 Cross-training can consist of walking, cycling, weight training, swimming or a myriad of other physical activities. Find one that works for you. Also remember to always rest — meaning no running or cross-training, for at least one day a week.If you do not allow your body to rest, you risk injury, burnout and just poor results since your muscles will be too tired to become stronger. 90003 90002 You might feel overwhelmed by the idea of ​​three to four days of running plus some cross-training. Do not be. 90012 When you’re starting a new exercise program, the idea is to start slowly and build up. You may want to start with a Couch to 5K program that will have you do a combination of running and walking for 20 to 30 minutes three to four days a week.It will help guide you from mostly walking to mostly running, and will do so gradually. 90003 90002 If the idea of ​​cross-training another one to two days a week makes you want to scurry right back to you couch, then my advice is simple: do not cross-train! I’m serious. If getting out the door for your Couch to 5K training is hard enough, then do not add on anything else yet. You will find that as you do more and more running, your body (and mind) will start to crave your runs. Once you have your running habit well set, then you can add in cross-training.Remember that Rome was not built in a day and no new habit is formed in one week. 90003 90002 So the basic answer to the question how often should I run is three to four days a week with some cross-training thrown in, if possible, and at least one day a week of rest. And one last thing: remember to have some fun, even on those days when your run is on the tougher side. 90003 90002 90019 Connect with us on Twitter, Facebook, Instagram or Pinterest for more tips, recipes and ideas to fuel your ACTIVE life.90020 90003 90002 90023 Find your next race. 90003.90000 Legs, Arms, Abs, Chest, and More 90001 90002 How many times have you joined a gym or committed to an exercise plan to lose weight, only to back out after a few weeks because you have no idea how often you should work out ? 90003 90002 If your answer is «too many to count,» you’re not alone. Knowing how many days you should exercise can be confusing. This is especially so if the amount of time you’re putting in does not match up with your goals. 90003 90002 So, whether your goal is to sweat it out on the treadmill more often to lose a few pounds or to increase the amount of weight you’re lifting in order to gain muscle, the following tips can help you hit your target sooner and with greater success.90003 90008 How often should you work out for weight loss? 90009 90002 Knowing how often you should strength train and do cardiovascular exercise to lose weight depends on how quickly you want to see results. 90003 90002 The general recommendation is to lose no more than 1 to 2 pounds per week. That said, many people seek programs that are designed for faster weight loss. 90003 90002 In the simplest of terms, you’ll need to burn more calories than you take in to lose weight. Dieting has proven to be an effective method of losing weight, but in order to maintain weight loss, you need to exercise.90003 90002 How much weight you lose depends on the amount of exercise you’re willing to commit to and how closely you stick to your diet. If you really want to see results reflected on the scale and continue to make progress over time, you need to commit to working out at least four to five days per week. 90003 90002 But remember, you’ll build up to this. To start, you might only want to do two or three days per week and slowly work your way up to five days. Plan your workouts to include a combination of: 90003 90020 90021 cardio 90022 90021 strength training 90022 90021 core work 90022 90021 stretching 90022 90029 90002 For maximum results, a workout program should consist of cardiovascular and strength training exercise.When you lift weights, you increase your lean muscle mass. This allows you to increase your metabolism and burn calories at a higher rate, even when you’re not working out. 90003 90002 Cardiovascular exercise is not just essential in maintaining good heart health. Cardio exercise can: 90003 90020 90021 burn calories 90022 90021 boost your mood 90022 90021 decrease stress 90022 90029 90042 Cardiovascular exercise 90043 90002 Generally, aim to do either: 90003 90020 90021 30 minutes of moderate-intensity cardio activity at least five days per week ( 150 minutes per week) 90022 90021 at least 25 minutes of vigorous aerobic activity three days per week (75 minutes per week) 90022 90029 90002 If you want to lose weight, consider two days of moderate activity and two days of vigorous aerobic activity or high -intensity-interval-training (HIIT).90003 90042 Strength training 90043 90002 Aim for two to three days per week of strength training. Include full-body workouts that focus on compound exercises. These are moves that work multiple muscles at a time. Examples include: 90003 90020 90021 squats with a shoulder press 90022 90021 deadlift with a bent-over row 90022 90021 lunges with a lateral raise 90022 90021 pushups and plank with a one-arm row 90022 90029 90002 Other key exercises to include in your strength training program include: 90003 90020 90021 squats 90022 90021 lunges 90022 90021 planks 90022 90021 pushups 90022 90021 straight leg deadlifts 90022 90021 bench-presses 90022 90021 pushup dips 90022 90021 overhead presses 90022 90021 pullups 90022 90021 dumbbell rows 90022 90021 planks 90022 90021 exercise ball crunches 90022 90029 90002 To get the most out of your weight loss workouts, make sure you’re following these guidelines: 90003 90020 90021 Vary the intensity of your workouts.Include both HIIT and moderate-intensity exercises. 90022 90021 Perform different methods of cardio in a week, like running on the treadmill, biking, and swimming. 90022 90021 Use circuit training when lifting weights to keep your calorie burn high. Circuit training involves doing a series of exercises, one after the other, with no rest between each exercise. At the end of the series of exercises, you typically rest for a set period (30 to 60 seconds) and repeat the circuit two or three more times.90022 90021 Take at least two days of rest each week. 90022 90029 90008 How often should you work out for muscle gain? 90009 90002 Finding the right balance of cardio exercise and strength training is key when it comes to putting on lean muscle. Do too much, and you risk overtraining and losing your hard-earned muscle. On the other hand, if you do not up the intensity and put the time in, your muscle gains will be minimal. 90003 90042 Cardiovascular exercise 90043 90002 Stick to two to three days of cardio per week.Focus on shorter, higher-intensity sessions, such as 25 minutes of HIIT. 90003 90042 Strength training 90043 90002 You need to be hitting the weights at least three days per week. The research says that at the very least, training a minimum of two days per week is needed to maximize muscle growth. How you structure your workouts and the amount of days you devote to strength training depends on your current fitness level. 90003 90002 Here are some basics of strength training to keep in mind, plus an example workout.90003 90002 Consider this schedule, depending on your training level: 90003 90002 If four days of strength training feels right, consider splitting your week up into upper (arms, chest, and abs) and lower (legs) body segments. For example: 90003 90002 If you’re not gaining muscle as quickly as you like, you might be facing the dreaded plateau. When you train the same body parts with the same exercises and amount of weight over an extended period of time, there’s a good chance your body will stop responding.90003 90002 In order to get back to a muscle-building phase, you need to change things up. Here are some ways to do so: 90003 90020 90021 Add weight to your lifts. 90022 90021 Swap out your current exercises for a fresh set. 90022 90021 Change the number of sets and reps you’re performing. By varying the rep range, you combine lighter and heavier loads to elicit greater increases in strength and muscle size. For example, a heavy day will consist of three to five reps, a moderate day will have 8 to 12 reps, and a light day will be 15 to 20 reps.90022 90029 90002 When it comes to adding muscle to your frame, you need to make sure you’re giving your body plenty of time to rest between strength training sessions. Doing the same amount of exercise day after day can inhibit recovery and cause you to lose muscle over time. 90003 90002 If the idea of ​​taking a day or two off each week is hard for you to manage, consider treating these days as active rest. Do a gentle yoga class or spend extra time stretching. 90003 90008 The takeaway 90009 90002 Cardiovascular exercise and strength training both play a significant role in targeting weight loss and increasing muscle size.Finding the right balance of the two will depend on your individual goals, how quickly you want to achieve them, and the amount of time you can commit to exercising. 90003.