No pain. No gain.

Working out plays a big part for the human body in many ways. Working out enhances one’s muscles and heart, among many other things. Many work out on a daily basis, but many people don’t always know the correct amount of times to work out to get the best results.

The amount of times people should work out varies on what they are trying to achive, such as getting lean, putting on muscle, or losing weight. For many trying to put on muscle, working out no less than three times a week in the weight room is highly suggested by Men’s Fitness. When trying to put on muscle, each day should be spent on a different area. For example, day one could be focused on chest and day two could be focused on legs.

The differentiation of workouts each day is called “a split” according to Men’s Health and the recommended split is day one: back, day two: chest, day three: legs, day four: shoulders, day five: arms.

For someone not wanting to put on muscle, the best route to go is training for fat loss. This type of working out involves extensive amounts of cardio.

According to Prevention, a healthy and well being website, “the American College of Sports Medicine reports that you can elevate your metabolism for up to 24 hours post-exercise by adding…intervals”.

Jogging for a few minutes and walking for the other few will boost metabolism. For the biggest outcome, have the intervals leaving you out of breath. Also according to Prevention, the intensity resets your metabolism to a higher rate during your workout.

Although many work out for different outcomes, athletes have a different set up for their working out. Many high school athletes practices are their workouts and continue to work out during the off season whether it’s for staying in shape, putting on muscle or getting lean. For example, Hershey High School field hockey has the girls work out in the offseason to prepare for preseason and have weekly runs organized by the seniors. HHS girls lacrosse coaches have the athletes complete daily work outs to prepare for season such as running 300 meter dashes in a certain amount of time.

Baylee West is a Hershey High school sophomore and plays both lacrosse and field hockey for the school. West works out almost everyday because of field hockey and lacrosse.

“I don’t really have an offseason due to field hockey, but if I ever do, I normally do powertrain and the runs 3-4 times a week,” said West.

West does Power Train’s cycle of workouts such as upper body, lower, and core workouts. She continues to rotate through the cycle each day that she goes. PowerTrain offers weekly runs for people involved and West does these every day that she can.

Alec Singer, HHS junior, is a basketball player and works hard each day to keep in shape. Each day, Singer continuously does 100 push ups a night along with sit ups. On top of push ups and sit ups, he does weekly timed mile runs. During basketball season Singer only works out during his practices which are two hours long each weekday, and also for games.

“I go to the country club three to four times a week to work out in the weight room. I also run a mile every night,” said Singer.

Senior Ali Cronin at HHS plays field hockey and lacrosse for the high school along with travel field hockey. Cronin is committed to Georgetown University, where she plans on continuing her academic and playing career. Cronin plays club field hockey through the winter almost every day in addition to playing in tournaments. Cronin has practice six times a week when she is in season.

“I work out so I can stay in shape for sports and feel healthy,” said Cronin.

Working out is a daily necessity to many people depending on if they want to get lean or are already an athlete. Knowing how much to work out depends on the type of person and the work out they are doing. Athletes work out depending on what their coaches want them to do. Non athletes work out on their own time depending on how they are trying to succeed. Everyone works out for their own needs and what they need to do for success.