How many workouts do you really need
We all know that regardless of whether you want to lose weight or increase muscle mass, or even you need both options, regular training is a necessary condition for improving your body. But what is behind the word “regular”? How many times a week to train.
Three workouts a week – this is not enough or not
I must say right away that this article will not give you an exact answer to the question “how often does a girl need to be engaged”. Why? Because it does not exist. The training regimen depends on many factors and, accordingly, each person can build a training schedule “for themselves”. Fortunately, this is not so difficult.
In this article I will tell you what criteria affect the regularity of classes and, accordingly, how they are best taken into account.
Well, if you don’t have a desire to change something or just too lazy to figure it all out, then you can safely go to the gym according to the classical scheme three times a week, doing strength training / interval + cardio. If you try, this will be enough to achieve good results in changing your appearance and improving your health.
How many times a week do you need to work out in the gym
As you know, goals can be different. Let’s start with a rather rare set of muscle mass for girls.
If you belong to the category of people who constantly lose weight, despite the fact that they try to eat a lot, then you will most likely be “awaited” by heavy strength training with weight lifting. Heavy – means that you will need to work with maximum effort.
In this case, the muscles and the body as a whole need time to recover – this is a minimum of 24 hours. That is why classical split training involves classes three days a week, when you work out several muscle groups in one workout, then rest for a day and then train other muscles, and so one more time.
So training all the muscles of the body “breaks down” into three separate workouts and, conditionally, each muscle group rests for a week. This allows each muscle to recover well, which means to grow and become stronger.
I use the word “conditionally” because when training large muscle groups, smaller ones are always involved, respectively, for example, your triceps will work when you train it purposefully and when you train chest muscles.
If the training is moderate with little weight and rather focused on tone, then one muscle group can be involved several times a week. Just in this case – give each muscle group a rest of about 2 days. So it can be 3, and 4, and 5, and 6 workouts per week.
If you work out in the gym according to the “full body system” (full body) system, in which each muscle group usually has one, maximum 2 exercises with moderate load, then you can do it every day.
To summarize. With weight training, you need to give your muscles time to recover. To do this, take into account the intensity of the training. In general, if after the lesson you can say “I’m tired, of course, but on the whole everything is fine”, then this is a moderate-intensity training. If your thoughts “I can’t do anything else even for a million” are for sure a workout on advanced difficulty and after it you need a break of 1-2 days.
Options for strength training:
distribute all muscle groups for three days, for example: legs / buttocks, chest / back, shoulders / arms
for two days, for example: legs / buttocks / back, chest / shoulders / arms (in this case, each workout will be longer than with a three-day program)
and yes, you can train 4, 5, 6, and even 7 days a week – the main thing is that all muscle groups have time to relax and if you did a hard training yesterday for a large group of muscles, for example legs, then today it’s better train a smaller group, such as arm muscles or shoulders
if this is a “full body” workout, you can do it every day.
How many times a week do you need to train for weight loss
In this case, your task is to spend as many calories as possible and as often as possible. And this means that the workouts will not be difficult from the point of view of muscle work, as these are usually workouts with their own weight or minimal burden, but they will actively load, first of all, the cardiovascular system, which recovers much faster.
So 3-4 workouts a week is a necessary basis. Those. if 3-4 times you do intensive, but moderate, for example, a circular or interval training, lasting 40-50 minutes, and then do another cardio workout for 30-40 minutes, this should be enough.
You can also share activity by day, for example, today you are doing an active fitness training, and tomorrow you will separately do cardio training. So it turns out that in this case you can practice almost every day.