To understand whether it is possible to do fitness or other types of training every day, you should first decide for what purpose you go to the gym. As a rule, most people decide to take such a step in order to lose weight or regain their former figure. If your situation is similar, then there is no need to talk about frequent physical exertion. The fact is that extra pounds have a negative effect on the joints and heart. Since all of your body's systems are working at their limits, exercising too often can lead to poor health.

If you have already played sports before, but then took a long break, you should understand that the muscles and muscles of your body have already lost the habit of physical activity. Therefore, be prepared for the fact that you will again feel all the unpleasant pain first workouts. It is worth paying attention to krepatura Special attention, because, otherwise, you will have to stop playing sports against your will.

If you are new to sports, it is best to contact a trainer who will be able to draw up not only an exercise plan for you, but also an approximate diet to improve your condition. If you are unable to seek professional help There are a few important rules to remember:

If you distribute correctly training process, you can get rid of excess weight and put your body in order without daily workouts.

Differences between rare and frequent sports

Many novice athletes, even having dealt with the issue of proper training, still incorrectly distribute the load on their body. It should be understood that in sports important role plays a balance. Conduct classes at home or visit Gym very often not worth it, as your muscles after exercise are in need of restoration. It has also been proven that too frequent training negatively affects the human psyche. So if you feel an emotional decline after the load, it is better to postpone the new workout.

But there are also opposite cases when people want to lose weight, but at the same time they play sports too rarely. They lose the opportunity to train the body in the so-called supercompensation phase, when the trained parameter has a higher indicator immediately after the load, so it makes sense to give the body a little more load in order to see a positive result much faster.

Harm of frequent training

Formerly athletes, who have been engaged in the gym for more than one year, believed that fitness should be done every day, but power loads should be given to the body in a day. But today, scientists have found out that even professionals cannot fully recover if they use this scheme. Therefore, it was calculated that it is best to do fitness no more than two or three times a week, and take breaks between strength exercises every 3-4 days. If you exercise more often, your body will simply wear out faster, the nervous system will not be able to cope with stress in the future.

How to practice

If you decide to go in for sports, but do not know anything about how to do it correctly, the following recommendations should help you. First of all, make sure that you do not have any health contraindications. To do this, go through the full medical examination. If you are diagnosed with chronic diseases, do not be discouraged. With the help of a doctor, you can choose the right sports for you. Remember that training should bring not only physical, but also emotional satisfaction. If you don't get it, consider changing your discipline.

Also, be sure to review your diet. Many today eat incorrectly, which leads to the appearance of excess weight. Remember that training alone is only half the battle. Switch to fractional meals and eat enough calories five times a day. Remember that the diet should be different for those athletes who have set themselves the goal of gaining muscle mass, from those who want to lose weight. Also try to give up all your bad habits..

Contrary to the opinion of many novice athletes, training at home can also be very effective. Besides , you do not need special sports equipment. In order for home exercises to show a noticeable result, remember some rules:

  1. Switch to proper nutrition.
  2. Try not to overload your body.
  3. Choose the most suitable exercises for you.

The benefits of strength and cardio

Many today go to the club to start doing fitness. Someone wants to get rid of extra pounds, someone wants to get embossed and beautiful body. Depending on your goals, you should choose anaerobic or aerobic exercise.

If your goal is to build muscle, then you should focus on anaerobic (strength) exercises. For visible results You need to practice at least 2 hours a week. If the load is temporary, do not expect rapid changes. But even if you visit the gym once a week, in a month you will be able to see the first results.

If you are a real fan strength training, you still should not disappear into the hall every day. The maximum weekly rate for anaerobic exercise is 5-6 hours per week. Choose for yourself the days when it is best for you to go to the gym, and enjoy the results.

Aerobic (cardio) exercise is suitable for those who want to get rid of extra pounds. If you just need to maintain body tone, then one hour of exercise per week is enough. Ideally, if you alternate interval training with those that keep the heart rate constant. Maybe you want to lose fat and are thinking about whether you can do fitness every day. Answer: yes, if you have no medical contraindications for this. But you should not spend all two hours, for example, on an exercise bike. Try to vary your exercises.

To get a quick result, you need to practice for half an hour 5-6 days a week. Try to try something new from time to time so that your body does not get used to the stress. Of course, you yourself must decide which species are best to pay attention to (anaerobic or aerobic). But remember, if you focus only on cardio exercises, then you will not only burn fat, but also muscles.

So, the effectiveness in sports does not depend on how often you visit the gym, but how regularly you do it.

Attention, only TODAY!

The desire to find a beautiful and embossed body encourages a person to engage in strength training, but progress in training is noticeable in everyone in different ways. One is enough to visit the gym twice or thrice a week to achieve excellent results. Others go to the gym with ease every day, looking and feeling great while doing it, even with the fact that most sources say that muscles need to be given time to recover. And if you want to achieve your goals in a short time, the question of the relevance of daily training comes to the fore.

The human body needs to rest. Otherwise, a state of overtraining will set in, when even the most perfectly matched training program will not bring results. The minimum recovery time is 24 hours. Twenty-four hours after a workout, the body becomes fully prepared for the next lesson.

This condition does not apply to everyone, but only affects the following groups of people:

  • beginners, that is, those who have recently started training;
  • age athletes who are already fifty years old or more;
  • amateurs who do not plan to achieve any serious sporting goals.

The day between two workouts is necessary for the body to regenerate, enzymes to be produced, new muscle fibers to appear, and also to gain enough energy.

The maximum allowable time that a person can devote to training on simulators without rest is three days. A similar mode without interruption is only suitable for:

  • actively pumping up the muscles of the arms, legs, back;
  • professional athletes working with heavy weights.

These recommendations should not be taken as absolute truth. The body of each person is individual, so the specific recovery period is determined together with experienced coaches and mentors, but if we are talking about self-study should not be neglected advice.

To increase the volume and relief of the muscles is a goal that is achieved only with a regular and continuous training cycle. Long breaks minimize effort, so rest breaks should be determined on a case-by-case basis. This does not mean that you can simply choose a specific time yourself, because there are rules that cannot be ignored.

The larger the muscle group, the longer it takes to recover, since it requires much more work and load. Therefore, workouts that combine small and large muscle groups are wrong. It is impossible, for example, to simultaneously pump legs with biceps and shoulders. This is due to the size of the first.

The legs account for about fifty percent of the total muscle mass of the whole body. And if you combine the training of the lower extremities with other groups, this will not bring efficiency, since it will not be possible to work out either small or large muscles, since the load exerted will not be enough for pumping in both directions. Such a large muscle group as the legs should be given a separate training day. In addition, it should be noted that they will need much more rest than the muscles of the hands.

Small muscle groups, which include the shoulder girdle, biceps, triceps and others, recover faster, so they can be trained more often. The shoulders, for example, are involved in pumping the pectoral muscles, which in no way contradicts the principle of proper recovery after training.

People who have just started exercising may have less rest than more experienced gym mates. This is due to the curriculum itself. Experienced bodybuilders take heavy weights, perform complicated variations of exercises, and therefore the load that is placed on the muscles is much greater.

Beginners don't use their musculature to such an extent because they simply can't keep up with the pace. The lack of maximum loads allows for much less time to rest, but only until they become experienced bodybuilders. Those who came to the gym recently after pumping large muscles can be restored from 1.5 to 2 days, and experienced ones - from 48 to 72 hours.

Takes much more time. Athletes with experience train intensively and intensively. They work at a pace that comes with experience, which greatly increases the burden on the body. To enhance the effectiveness of training, bodybuilders work out a certain part of the torso at a time, loading each to the maximum.

This split principle allows you to allocate a specific period for individual muscles and load them to the maximum. In addition, it gives you the opportunity to have a good rest for a whole week. Thus, it turns out that training for each group is repeated once a week, when they are fully restored.

This is another important point that must be taken into account. The optimal duration of the training should vary between 40-50 minutes. Exact time depends on the number of grids to run. For large muscle groups, they usually do 4-6 sets, and for small ones, 1-3 approaches.

Important points to remember

Arnie, one of the most outstanding bodybuilders in the world, never missed the opportunity to train, but devoted absolutely every free minute to classes. Of course, to achieve this high level, he went quite a long way, which allowed him to train up to several times a day. Follow in the footsteps famous bodybuilder, of course, it is possible, but do not forget that Arnie did not immediately become strong.

As a beginner, he hit the gym no more than two or three times a week. When his body got used to the stress, he increased the number of training days. Any other experienced athlete can do the same, but only when the muscles do not ache or hurt. In addition, one should take into account the moment that victories in competitions, fame and money became an excellent incentive for him to maintain his form.

In the world of professional bodybuilding, the competition is quite tough and every athlete strives to become better. This became main reason the fact that Arnie had to completely revise his training plan, increasing the intensity and frequency of classes. Some bodybuilders take steroids with proteins, which allow you to speed up recovery processes, as well as quickly adapt to increasing loads.

The key to the success of successful bodybuilders is that they are fully able to concentrate on the training process and not be distracted. They can bring themselves to exhaustion even when lifting small weights, because they have a clear idea of ​​​​the result they want to achieve.

Another important point What absolutely all beginners should take into account is that without rest days they train intermittently, but only three or four weeks before the competition.

Training plan

Going to become the owner of a beautiful relief body, you must have a clear training scheme and follow this program.

Pumping a specific muscle group every seven days

It might look like this:

  • Monday - chest;
  • tuesday - back;
  • Wednesday - rest;
  • Thursday - legs;
  • Friday - shoulders.

Rest on Saturday and Sunday. Thus, it turns out that only one large muscle is worked out during the week, and then it is restored within next week. The main thing is that specific muscles are loaded on each day.

The load on the muscle should be maximum. Otherwise, the training day will be wasted, and this will slow down the development of pumping. You can't stress too much. It is necessary to maintain a good balance in order to be fully restored and full of strength until the next session.

Torso pumping

It is carried out three times a week - Monday, Wednesday, Friday. The entire torso is loaded. The rest of the days are dedicated to rest. Such a training scheme creates a good load, but no stress. With a three-time training scheme for the entire torso, from 3 to 4 sets should be done for each muscle group within one session. In other words, the total number of approaches is 9-12.

Two day workout plan per week

On Monday and Thursday they pump the top, and on Tuesday and Friday - lower part torso. Wednesday, Saturday, Sunday are days off.

It turns out that each muscle group has a separate training day. This is an intermediate option between the first and second training scheme, which allows you to avoid both excessive and low loads.

The number of approaches for each category of exercises varies from 5 to 6. The pace is chosen moderate, which allows you to maintain frequency and volume without any extremes. The total number of sets per week is 10-12.

Bodybuilders most often resort to a training scheme in which a large muscle is worked out once a week, but this approach is not the most effective. This is especially true for those who are not used to working with large weight limits.

If it seems to many that such an attitude to this training plan does not reflect reality, you can compare this scheme with the one that involves loading twice a week, then total classes per year is 54 versus 102, respectively. Conclusions suggest themselves.

In other words, it turns out:

  • workouts with a frequency of once a week are the least effective;
  • classes three times a week are most suitable for beginner bodybuilders;
  • training with a load on a muscle group twice a week can improve strength, get rid of excess body fat, gaining muscle mass.

Therefore, based on the above information, we can conclude that daily training for a specific muscle group will not give a result. Muscles are pumped best when they have time to recover.

All those who finally decided to go in for sports or just wanted to work on their figure before the spring season are overcome by the same questions: where is it better to exercise, how often and for how long, what to focus on? Helpful Hints from Denis Semenikhin - a recognized specialist in fitness and healthy lifestyle life.

The minimum amount of time you need for strength (anaerobic) training is two hours per week. Surprisingly, this is true - even such a short time spent effectively will allow you to see changes in your figure in a few months, speed up your metabolism, and improve your well-being.

These two hours a week should be divided into 3-4 workouts, preferably four - 30 minutes each.

The minimum amount of time you need to devote to cardio training is one hour per week. This time, spent properly, will keep your cardiovascular system in shape. This hour is best broken down into three workouts of 20 minutes each. Two of them should take place at a constant pulse level, and one should be interval.

Let me remind you that both for strength and cardio training this is only minimal amount time. If you are already in shape, then this time will be enough for you to just maintain it. Progress will require more time.

The maximum time I recommend for strength training is 5 hours per week. For cardio, the maximum time is 4 hours per week. But in total it makes no sense to spend more than 6 hours. There is no such goal in changing the physical form (we do not take professional sports) that could not be achieved by properly training 4 times a week for an hour and a half.

That is, if you want to focus on development of cardio-vascular system, you can do four hours of cardio a week and two hours of strength training. If you decide to focus on building muscles or correcting proportions by building certain muscles, then 4-5 hours a week will be more than enough for you. Spend the remaining 1-2 hours maintaining a cardio form.

You may ask why you need to work out several times a week instead of working out, say, once, but for a long time. Everything is quite simple: a person’s muscles have time to fully recover in 72 hours, after which muscle atrophy or degradation begins, that is, if a trained muscle is not used in the same mode, it begins to atrophy to the level at which it is used regularly. For example, a person walks every day, carries the weight of his body, the leg muscles receive a certain stable load. But if, due to a fracture, the leg ended up in a cast for two months, then there is no load, and inactive muscles will inevitably atrophy. That is why, after the removal of the cast, the muscles will be much smaller and rehabilitation exercises will be required to re-align the muscle mass of the right and left legs.

Now think about what your lifestyle has been like over the past few years. Are there any muscles in your body that require rehabilitation, as they have been inactive for a very long time, although they were not in a cast? To what extent did all the muscles that should be in shape receive at least a minimal load every 72 hours?

Exercise at home or in a fitness club

If we talk about classes in fitness clubs, then they have both pluses and minuses.

pros

  • A fitness club is, first of all, a sports spirit that unites those who work in it. The people around you have the same goals. You plunge into the atmosphere and make an energetic contribution to the common cause with your participation. This is not the case with home workouts. The absence of the necessary atmosphere at home is the main difficulty.
  • The club has all the necessary equipment. Of course, you can also put a small simulator at home, buy dumbbells, a ball and benches. But in the club there will always be more choice, and it will be more convenient to practice.
  • There is an exchange of information in the club. If something is not clear to you, it raises doubts, you can always discuss it, consult with the coaches. And if you yourself have already understood and tried a lot, then there will always be an opportunity to help someone, to support.
  • The club usually has a more prepared environment - ventilation, air conditioning, showers, steam rooms, locker rooms.

Minuses

  • You have to pay to join the club.
  • You need to get to the club, time is wasted on the road.
  • Not all clubs are located in environmentally friendly places. Every time I tried to choose clubs near parks or outside the city, but this is not always possible.
  • In the club you are surrounded by different people, some of them may be unpleasant, behave strangely, etc.

If you decide to study at home, then also think about the pros and cons. At home, of course, it is more convenient to train if you have the right equipment. You can even exercise a little twice a day - in the morning and in the evening, which will perfectly speed up the metabolism. But there are also important disadvantages. The main one is the lack of a working atmosphere, a sports atmosphere. At home, we are used to feeling more relaxed, resting. It is for this reason that for most people who decide to work out at home, the purchased equipment gathers dust in the corner or turns into an expensive clothes hanger.

If you are still confident in yourself and your discipline, then try to at least find like-minded people who are ready to work with you. By creating such a mini-club, you will be able, like climbers in a bunch, to support each other in Hard time, exchange information, do not allow each other to miss classes.

Differences between training men and women

From my many years of experience in fitness clubs and watching the success of thousands of different clients, I have become convinced that the reasons for success in training men and women do not have a significant difference. At the level of physiology, of course, there are a number of well-known differences, but this does not affect the principles that are applied in training. Neither in the speed of muscle recovery, nor in performance, nor in the metabolic processes and the laws governing them, between male and female body there are no fundamental differences.

I will say more, in practice, I have repeatedly seen that women in fitness are often more disciplined. This results in great results. It is constancy and discipline that bear fruit in this matter.

However, we must remember that women should be more attentive than men to listen to their well-being and sometimes feel sorry for themselves. But this should not be an obstacle to progress. Study yourself.

Denis Semenikhin

I go jogging, try to walk a lot and work out on the simulators a couple of times a week. That's enough for me to keep in great shape.

I didn’t master at home, now I go to the gym

I tried to work out at home, you endure a day or two, and then you give up everything, but in the gyms you have to work out, once you come, you won’t shirk.

Does anyone know if aerobic training can be considered a commute to and from work? Speed ​​approximately 6 km/h, distance - 3.2 km one way. I began to practice regularly at home, in clubs I started and quit a hundred times. I like one thing - you don’t need to catch up with anyone or wait, or measure your achievements, you can adapt to your condition on a particular day or flexibly change your training schedule. I do every other day, it turns out 3 - 4 hours a week. Well, even on foot to work.

switched to home workouts. Not regular, but there are workouts.

Comment on the article "Work out at home or in a fitness club (and how often)? Pros and cons"

In fitness clubs, no one has ever asked about a certificate and whether a child can swim at all. Moreover, if we talk about X-fit, no one even made comments if one of the adults swam without a cap. And there are plenty of such lovers of swimming with long hair without caps ...

Discussion

Daughter 2 years old went on a subscription to a swimming group - 2 times a week. Since last year, we switched to the sports section in the same pool - 3 times a week. They taught me to swim by subscription, we have the same coaches as sports groups lead. Sports group is more efficient, the load is greater. Daughter loves it. We have the same pool, so I can’t say where it’s cleaner. Our only water is not as warm as in the neighboring pools, but the main explanation is the sports school, but the children do not complain.

We are at the fitness club. Clean, safe, great coaches, convenient time. But expensive.
I'm afraid of sports schools, because. there, firstly, unsanitary conditions, tk. they take different children and are poorly funded, and since they take them for free at a sports school, they require discipline and results, as well as inconvenient class times, that is, this is an option for complete dedication for those who choose sports as a profession and who have no other things to do.

Fitness question. Need advice. Weight loss and diets. Girls, what kind of fitness do you do? my family gave me freedom to go to fitness, but of course not as much as I please, I broke my whole head with what I want to do, I decided that dancing ...

Discussion

I went to Zumba, delight, until now my body is all fiery, so much sweat does not pour from me even in the bath)))))))))))) very fun, not difficult, the load is good, I danced a month in advance. the verdict, the trial lesson was successful, on Thursday I will go to buy a subscription, and into battle. otherwise today I looked in the mirror that the sides were ugly, and the butt somehow sagged not beautifully. gotta fight

Strength training plus a little cardio at the end 3 times a week.

How often do you play sports? How much exercise do you need to do to get good results? Those. How many times a week? I only go to group classes (aerobics, step, taibo, pilates, etc.). Let's say 3 times is enough for 2 hours?

Discussion

Thank you all very much!
The picture is more or less clear.
We have 2 times an hour x 700 rubles lesson in a group of 4 people. We go for general development, on professional level we do not claim. Those. the money is normal and the number of classes too.

2 times a week - 1700 rubles per month.
4 times a week - 3400 rubles per month.
individual is more expensive.
I don’t know how many people in a group, but there are usually about 5 people in a lesson.

summer camp trips, trips to competitions and other delights are for those who are older.
there are all sorts of cups, i.e. this is a pretty solid middle section, with a good start for those who think big.
but we go just for general development

Section: Doctors, polyclinics, diseases (how often you need to deal with a neuropsychologist). Neuropsychologist: Need advice. Moms, did someone turn to a neuropsychologist about a child's inattention? Tell us what they are doing and what is the result?

Discussion

They went for six months. They did a lot of things. Gymnastics is motor, finger, everything is tied to the left / right, alternately one leg there, the other here, at the same time the hands go left / right. It's all pretty complicated. You have to exercise at home every day. They drew with both hands, with months / days they trained for weeks. For memorization, too, all sorts of exercises, with words, letters. In short, I can't remember. Helped in terms of orientation in space. I had a problem with cells / strips, I didn’t see a damn thing. Well, here's the deal. In order for this to be effective, you need to study with a neuropsychologist for 2-3 hours (we went 3 times a week), plus another road to get to him, plus practice 20-30 minutes daily. And you also need to go to training in parallel, sports are a must. This is 3 times a week for 1.5 hours. We didn't manage to put it together. I have a slow child who does not have time to do homework. Therefore, that year we only went to a neuropsychologist, and this year we go to training. I also see results from training. There was at least some kind of gathering.

05/17/2012 10:56:44 am, I don't remember the reg

Contacted, it helped.

How much exercise do you need to do to get good results? Those. How many times a week? I only go to group classes, I don’t lose weight at all without a diet, although I go in for sports, I went to fitness for six months, I didn’t lose a single kg until the coach told me that in ...

Discussion

last spring I worked out 3-4 times a week, for 2 (rarely 3) hours ... these were only group classes, I tried first on cardio or a treadmill, and then on strength (hot iron or callanetics)
in short, I lost weight perfectly 3 months before the result I needed, especially without limiting myself in food (I tried not to eat at night, but I practically ate everything), she looked great, not skinny and pulled
now I want to go to the same schedule, it doesn’t work out yet, but it’s a matter of time ...))

3 times a week is ideal for me.

Fitness and sports, group classes in fitness centers and with an instructor, fitness equipment, swimming pool. My one-year contract is coming to an end, so I have to decide whether to continue. With a load 3 times a week for 2 hours ("iron" and an exercise bike or track) and very ...

Discussion

You have already been told about group lessons. Now for the trainers.
It is better not to approach them without a coach. Briefing as a minimum, a block of individual training as a maximum.
To harm yourself with work with weights is nothing to do if you have never done it. You have to show the technique, paint the program.
Learn more about the rules of the club before the locker room. For example, some come to the hall in flip flops or a short top, or bring children, or come to the pool without a cap, and this, for example, is prohibited by the rules of this club.
It is recommended to take water (to drink), a towel (wipe the simulator, lay it on the bench) with you to the gym.
According to the rules of good manners, you need to clean up your equipment, dumbbells and remove weights from the simulators.
All classes start with a warm-up, end with stretching and a hitch.
If there is a goal - to lose weight, then it is necessary to combine cardio with certain restrictions in the diet.
Immediately tune in to the training regimen that you will be ready to maintain for six months to a year. Those. you should not rush into classes as if into a whirlpool with your head: 6 times a week or for hours in the gym, so at this pace the body will quickly run out of steam.
And most importantly, FORGET the word "shy". You come to the gym to work on yourself, and not to a beauty contest. And the rest come to do business, they have no time to discuss and look at others.
Find your activity type and just enjoy the activity!

Everyone once comes to a fitness club for the first time :-), so you should not be shy at all! If you want to work out in the gym, then it makes sense to take at least one personal training session, the trainer will show you which simulators will be more effective for you, how to pump problem areas, lose weight, and in general, what you should pay attention to:- ). But in general, the lesson is structured as follows: 10 minutes - warm-up (for example, walking at a fast pace on a treadmill), then simulators: first exercises on the press, then bypass the simulators on the lower or upper body, and then go to any of the cardio machines (track, stepper, ellipse, bicycle) lose weight - for 30 minutes. Ideally, you need to practice 3 times a week, then the result will already be visible in a month. After class, it's nice to relax in the jacuzzi, then in the sauna... Good luck!

Good day, my dear readers! “I'm a beginner, how many times a week should I go to the gym?” - that's the question (via form feedback) Received in the mail of the project from one of our readers. I thought this topic should be pretty relevant for most people who are active (and not so) attending the gym, and especially for beginners. Therefore, it was decided to give a detailed answer in the form of an article, which, in fact, is in front of you. From this note, we will learn how to properly approach the training process, consider some of the time parameters of classes and how to determine them for ourselves.

In general, take a seat, it will be interesting.

How many times a week you need to go to the gym: theory

In one of our previous notes, in particular in this one, we already talked about what time and what kind of physical activity is best to do during the day. Today we will continue to work in this direction and decide on the answer to an equally important question - how many times a week should you go to the gym?

As you know, the Internet is a fairly popular source (especially among young people) to find answers to a variety of “misunderstandings”. However, the quality of information and its novelty sometimes leaves much to be desired. Something like this is the case with our topic - someone once wrote that it is optimal to walk 3 once a week to the gym / fitness room, and so it went for a walk throughout the network. Wherever you go, everywhere, like a cow, licked it with its tongue - the same numbers and paraphrased calculations - shame on you, comrades! :).

So, I could also write something similar, they say, you need to walk 3 times and that's it. However, such an ill-founded approach disgusts me, and therefore today we will fully deal with this numerical issue.

How many times a week you need to go to the gym: dry statistics

Well, I would like to start with Her Majesty's statistics, which tells us the following (see image).

Yes, most people (approx. 80% ) visit the hall 3 times a week, and I will say even more, these days are Monday / Wednesday / Friday and the time from 18-00 before 21-00 . It is at the specified time that there is the largest influx of people who want to put their bodies in order, and it is at this time that there is nowhere for the apple to fall. Such an emergency is explained in a banal and simple way: a) a habit b) it is most convenient to combine it with work / study.

In fact, if a person is set up for serious results, he should approach the consideration of questions in the style of “how often?” in a slightly different way. and “when is the best time?”. How exactly, we now consider.

All the processes that a person exposes his body during training can be divided into 4 type:

  • work with the cardiovascular system;
  • development of muscle strength;
  • endurance work;
  • development of flexibility.

The main types of training

Let's go to in general terms, for each type.

No. 1. Cardio activity

Refers to the development of the functionality of organs such as the lungs, veins and arteries, which are responsible for processing and transporting oxygen to the muscles. As permanent job in this direction, your heart becomes more efficient - able to pump more blood with fewer beats. This implies a decrease in heart rate (heart rate, heart rate). A low heart rate means your flame motor is working easily and efficiently, a high heart rate means the opposite.

Exercises that use oxygen (aerobic) are those that improve cardiovascular health, and this must be kept in mind when drawing up your training plan.

№2. Development of muscle strength and endurance

If you stop using your muscles, they shrink (term "shrinkage"). Muscle strength is necessary for a person when performing movements from Everyday life: lifting children, dragging bags, horizontal standing. Endurance allows you to perform certain actions for a longer time without showing signs of fatigue. Both of these qualities are necessary in order to maintain mobility and functionality, especially in old age.

It's also worth saying that muscle tissue uses more calories than "inactive" tissue, which is good news for those who are trying. Resistance training improves muscle strength and endurance.

No. 3. Flexibility

Flexibility has importance in training, but it is often overlooked. But this is the degree of mobility (range of motion) joints. Without it, a person will be unable to easily perform simple tasks. Flexibility helps reduce the chance of injury and the risk of lower back pain. Therefore, such activities as stretching (hitch) and yoga must be present in yours.

From all of the above, the volume of the workout and specific numbers are derived. (how many times, how many per week).

How to build the perfect workout

To answer your own question (namely, this is what I urge you to do, and not listen to any “leftist” advice, it is not clear from anyone) "with how many times a week you need to go to the gym", you need to know some basic principles that will allow you to get maximum benefit(and safety) from your workouts.

First of all, they concern: frequency, duration (intensity) and “difficulty” of classes.

It is also necessary to remember that the training (or exercises) should include.

Let's dwell on each point in more detail, and in the end we will try to decide on the answer to main question today's article.

Stages of training

Warming up (warm-up) and “cooling” (hitch) of muscles

This type of activity can be performed along with your main exercise, only at a less intense level. For example, if you have a plan 45 - a minute cardio session (running) on ​​the track, then you can walk on it at a moderate pace.

It must be remembered that warming up:

  • increases blood flow to muscles;
  • reduces the chances of muscle and joint injuries;
  • must take place within 5-10 minutes at low intensity.

It must be remembered that cooling:

  • prevents the accumulation of blood in the extremities (for example, in the legs);
  • should take place within 5 minutes with a gradual decrease in the intensity level.

Stretching

You should stretch your muscles after warming up and cool down. Stretching is very important. it reduces the risk of injury, removes the feeling of muscle stiffness (making them more "viable" for exercise) and also develops flexibility.

Note:

A common mistake is stretching the muscles on a “cold” one. You must first warm them up, and only then stretch them. Stretching cold muscles can damage them.

To finally decide what, how and where to warm up / stretch, I recommend that you read the note:.

How many times a week should I go to the gym and how often to exercise

It is recommended to be physically active every day with light aerobic activity three to five times a week. (e.g. brisk walking, cycling, swimming). People who lead a sedentary lifestyle need to “roll into” the training process gradually and start with aerobic exercises. 2 times a week and classes with iron (or fitness) in the amount 2 once a week.

It is most effective to follow the following weekly scheme: Monday - gym training; Tuesday - aerobic; Wednesday - rest; Thursday - gym workout; Friday - aerobic; Saturday / Sunday - rest.

How many times a week you need to go to the gym: how long to train

Scientists have calculated the minimum time interval that an average person should spend on physical activity (exercise) and is 20 minutes (excluding warm-up and cool-down). The maximum interval is 60 minutes. If you are a young beginner, then before going to the gym, you need to bring your time under load with 10 -minutes to 20-25 . It is best to start with simple home exercises:, and press.

The ultimate difficulty of training: determine the level of intensity

Someone in the gym rolls cotton wool or beats bucks, as a result of which their training time increases in an illusory way, someone plows in the sweat of their brow and performs hard voluminous work in record time. Therefore, intensity is an important factor that affects the time and quantity intervals of training.

In order for beginners to qualitatively improve their bodily and functional performance, it is necessary to start with physical activity at a low intensity. Then gradually increase the duration of the workout (total time under load) and only then increase the degree of its intensity.

To determine your current intensity level (i.e. how much you “job out”) you can use the following methods.

No. 1. Subjective method (test observation)

Based on your own feelings, try to determine how hard you worked. If after a workout you:

  • you can't without special efforts talk;
  • have difficulty moving limbs upon returning home;
  • experience vomiting;
  • you feel that you would “eat a boar”.

This all suggests that the training was rich and voluminous, and you “invested” in it to the fullest.

No. 2. Voltage scale

You can also rate your workout on a scale of 0 before 20 . Your value must be between 12 (pretty hard) before 16 (hard) .

No. 3. Heart rate

The intensity of the workout can be calculated by yourself. To do this, you need to know your maximum heart rate. (how fast can your heart beat). Maximum heart rate \u003d 220-X (age). Let's let you 20 years, then 200 beats per minute (BPM) - the maximum frequency of contractions.

There are ranges of heart rate zones within which certain tasks (weight loss, muscle building, etc.) solved better (see image).

From the foregoing, the following conclusion can be drawn. To achieve good functional results and noticeable bodily transformations, it is necessary to work towards increasing the frequency, time (duration under load) training and its intensity.

Note:

As an example, if you are in the gym for 30 minutes at a comfortable intensity level (50%-60% from MChSS) 1-2 once a week, you will not improve your physical form. You need to move in the direction of numbers: 40-60 minutes 3-4 times a week and intensity 70-85% from your maximum heart rate.

What global conclusion can be drawn from all this boltology?

Everything is very simple - you have to figure out for yourself how often and for how long you need to train. This process is quite plastic, and even more so, you have everything in your hands. necessary tools. For example, you can work out six days a week at a lower intensity or 3-4 times, but with a higher one. Now you are free to change your training pattern and adjust its “time parameters” to fit your goals and objectives.

As you can see, in order to correctly answer the question - how many times a week you need to go to the gym, you need to analyze all the above parameters in combination and derive something of your own, tied to the nature of your life, work, training activities and body recovery processes.

You can go the simplest way and say that you need to train like everyone else - about an hour, 3 once a week, but then the final results will be template. And all because they do not have your efforts to study and display the numbers for your loved one.

Now consider the physiological side of the issue of training.

How many times a week you need to go to the gym: physiology

In addition to technical information, it is necessary to take into account the specifics of training and the processes that take place in it. In particular, now we will talk about supercompensation, overtraining and recovery.

As you know, muscles do not grow during training, but after it. And in order for this process to proceed as favorably as possible, the body must be given a reasonable period for recovery. According to scientific data, such a weighted average period is 24 - hours. During this time, the body builds new structures (enzymes, mitochondria, muscle fibers) and replenish energy reserves.

Also, recovery is directly related to such a phenomenon as supercompensation. This is the post-workout period after which you become “faster, taller, stronger”, i.e. the muscle exceeded the initial level.

This phenomenon looks like this.

It turns out that each subsequent visit to the gym should coincide with the peak of supercompensation - when the muscles rested, got stronger, but did not lose their functional tone.

If you train often (For example, 4 or more times), then the body will not have time to recover. Protein synthesis will decrease, catabolic processes will begin to predominate, and as a result, all this will lead to. Too rare is also bad, because all phases of supercompensation will be wasted, and no significant increase in muscle mass will occur.

Conclusion: look for golden mean and train different muscle groups in different days, i.e. to separate them (for example: Tuesday - chest, biceps; Thursday - back, triceps, etc.).

It is also necessary to keep in mind that there is a separate category of citizens who visit the gym / fitness rooms - these are people who have overweight and those suffering from metabolic disorders. The standard clichés regarding the frequency of training often do not apply to them. Therefore, if you belong to this group, then for you the daily physical activity almost a duty. Scientific evidence says that in order to lose weight, a person needs about 300 minutes of cardiovascular exercise per week, which corresponds to 1 an hour at the gym five days a week.

So, I think I managed to completely confuse you :).

In conclusion, so that you finally decide on your workouts, I will give a classic training cycle that is shown to most average active people.

Of course, you can not bother about all of the above, but then you shouldn’t have asked the question - how many times a week do you need to go to the gym , but just keep walking 3 once a week. However, I still recommend breaking your head and deducing the quantitative indicators of training, taking into account listening to your body and the characteristics of your life.

Note:

Arnold Schwarzenegger spat on stereotypes and asked them himself. In particular, he recommended to train every day in the amount 2 once (in the morning and in the evening). I think he knew what he was talking about.

That's all, let's summarize and say goodbye.

Afterword

In this article, we dealt with the quantitative indicators of training, namely, we found out: who, what and how much. I am sure that now you can easily figure out how much time you need to allocate to building the body of your dreams. The main thing, remember that you shouldn’t adjust the walkers, however, you can’t treat training in a relaxed way either, look for your middle ground. Good luck, friends, may the mass be with you!

PS. Leave your mark on history by unsubscribing a comment under this post!

P.P.S. Did the project help? Then leave a link to it in the status of your social network- plus 100 points to karma, guaranteed.

With respect and gratitude, Dmitry Protasov.

The usual split training programs are usually 2-3 classes per week, that is, training every other day with one day off - on Sunday. This gave rise to a number of stereotypical rules that it is impossible and supposedly harmful to practice every day. There is some truth in these words, but it is so insignificant that without understanding the basic principle of building training schemes, this is a drop in the ocean.

Load volume (tonnage)

Strength training creates a certain load factor. You lift a certain weight a certain number of times. For example, 4 sets of bench presses of 60 kg in 10 repetitions is 4x10x60 = 2480 kg. We calculated the tonnage of one typical exercise.

Muscles progress not from the barbell you lift, but from the total tonnage, and not in one workout, but in a small microcycle, they can last one week. That is, if you lift / pull N-tonnage in a week, then your muscles will grow and adapt to the load. If you're not getting the volume you need, you'll be treading water.

Number of workouts

No matter 1, 2 or 6 workouts per week, because key role plays the total weekly volume. Let's say the tonnage of your training was usually 250 tons. You worked out 3 times a week, that is, on average, each workout was equal to 83-84 tons.

Now, you want to exercise 5 times a week instead of 3. Common Mistake– copy training days without changing their tonnage and volume. What does a beginner do who wants to accelerate muscle growth? He increases the tonnage per week by adding identical workouts.

Now, instead of 250 tons per week, you will get 5x84=420 tons, which is more than 50% more than the previous tonnage. Recall that with a volume of 250 tons per week, you have progressed well, but what will happen with a 50% increase in load? You will fall into overtraining and your results will be only a dream and lost motivation.

How to train every day?

If you want to train more often, you need to distribute the usual volume evenly throughout the week, dividing the tonnage by the number of workouts. In our example, if we want to visit the fitness center five times a week, we need to divide 250 tons into 5 workouts, that is, each should be 50 tons, no more and no less. This preservation of the total volume of the load will allow you to train more often without overtraining and discomfort. You won't feel a significant difference.

How often should you exercise?

For fitness enthusiasts, 2-3 times a week is enough. Of course, you can divide the volume into 4-6 workouts and get a similar result. But is the game worth the candle?

Pros and cons of daily exercise

Pros:

  • Less time is needed, as the volume of training is less;
  • Less load on nervous system every day, which is important if training to failure turns you into a vegetable for the rest of the day, and this interferes with work;
  • Less bounce, less stress in one day;

Minuses:

  • Need to visit the fitness center more often;
  • It is mentally difficult for many to keep themselves within 3-4 exercises per workout, everyone wants more;
  • Muscles hurt more often, as you load them more often, albeit with less volume.

Therefore, there is no correct answer to this question. We recommend that you choose the number of workouts that is most convenient for you. This will not affect the efficiency and speed of obtaining the coveted results, provided that the training program is correctly drawn up. If the total tonnage of the load per week is adequate, then the number of training sessions will not affect you in any way, except from the point of view of psychological convenience.

Style Outcome

So, is it possible to do fitness every day? Whether at home, on the street, or in a fitness center? Answer: yes it is possible, but only taking into account the adequate tonnage of the load per week. Without this condition, you are likely to fall into and ruin the entire effectiveness of the training.

Should you exercise more often? - you decide. There are no significant and objective advantages of frequent training. Pay attention not to the frequency of training, but to recovery. We train for an hour or two, but the rest of the day we recover, and it is more logical to create ideal conditions for muscle growth during this long period. Eat more protein, sleep well and choose a training program that will not cause discomfort. Recall again - the amount of training, in fact, does not play a key role.