The higher the frequency of exercise, the better? The longer the time, the better? This is not uncommon. Excessive exercise is very harmful. Science tells you how many times a week will not hurt the body, so don’t practice alone!
There are many opinions about how many times to practice this week:
Exercise every other day to ensure that you have enough time to recover; practice every day, you can recover when you sleep, of course, force yourself to succeed.
It is undeniable that rest is important, because when you go to sleep, there will be increased strength and muscle growth.
If you are jogging on the treadmill while still brushing the drama, then rest may not be so important to you.
For those who do their best in the gym, rest is essential.
When determining the training frequency, you need to refer to three factors: training intensity, training volume and training goals.
Training amount = weight-bearing X group number X repetition times. Although a larger amount of training means more muscle growth and increased muscle growth speed, it also means that you are more tired.
Without enough rest, your body will produce direct feedback:
Increase fatigue and reduce athletic performance. If this state continues to develop, you will be extremely tired and mentally exhausted, and possibly with anorexia and disease.
Studies have shown that when the amount of training exceeds a certain amount, it is not conducive to muscle growth, but will drag yourself down and affect your mood and life.
Therefore, please do not increase training amount blindly, especially those who stay in the gym for 2-3 hours. Such training will seriously affect your training frequency and training effect.
Scientific research proves:
After training, the target muscle group should rest for at least 48 hours, during which time muscle synthesis will be more effective.
But this does not mean that you have to rest completely. This is the concept of different training.
Whether it is chest, back, arms, shoulders, legs, or push, pull or leg training, you can exercise the target muscle group, while ensuring that other muscle groups get enough rest.
It has been scientifically proven that training the same muscle group twice a week is the best frequency to stimulate muscle growth.
Best muscle growth training method:
60-75% of 1RM, each action completes 4 groups, each action 8-12 times, training target muscle groups twice a week.
Best strength growth training method:
80-90% of 1RM, each action completes 4-8 groups, each group 3-8 times, the target muscle group trains twice a week.
The frequency of exercising muscles or increasing strength depends on the individual’s physical condition, usually you can train 3-6 days a week.
It is recommended that beginners (continuous training time less than 6 months) use 3 or 4 days of training:
Push, pull, legs or chest + triceps, back + biceps, shoulders, legs.
Experienced trainers conduct 5-6 days of training per week:
Chest, back, arms, shoulders, legs or push, pull, push, pull, legs.
If your legs and back are weak and you do n’t want to train for 6 days, you can try a training combination of pulling, legs, and pushing.
Training aimed at reducing fat and shaping can add 30-60 minutes of low-intensity aerobic training after exercise, or HIIT 2-3 times a week after training to maintain your muscles and effectively complete weight loss goals .
Try more, summarize more, pay more attention to your achievements and feelings, and analyze the specific situation.
If one day feels uncomfortable with the target muscle group, you can flexibly choose to train other parts. If anything happens temporarily that day, please take a break. Make sure to replace the next rest day with a training day and do n’t make training a burden. Therefore, it is not reliable to practice alone.
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