In any workout, both the type of exercise and its duration are important. Even a very intense workout won't prove effective if you repeat it once a month; on the other hand, daily exercise isn't always the best option either. So how do you develop the perfect workout plan?
How to choose a training plan?
Intense, daily workouts are the ideal path to the figure of your dreams? Not exactly. Exercising a lot and often can do yourself serious harm if you don't know your body's needs and capabilities. It's not true that by catapulting your body for several hours a day you will lose all the excess weight in a short time or will develop impressive musculature.
Long and daily workouts are only for experienced athletes; for amateur beginners, less frequent and less intense workouts are more appropriate. Whe many people who start their adventure with sports forget one thing - muscles grow while resting. Regeneration is therefore just as important as exercise, because without it you simply won't see results. To put it another way, by exercising too much you move away from your goal, on top of which you harm your health.
Develop your individual exercise plan
The most sensible solution is to develop an individual exercise plan with an experienced instructor, who will take into account the exerciser's goals and physical predispositions. Ready-made workout plans are not so completely bad, but they do not always take into account, for example, someone's knee problems or the type of diet he or she is following, how to eat healthy Thus, the final result may differ from the one dreamed of. The type of exercise is also selected in terms of age, physique, type of work - only an individual plan takes into account all these circumstances that affect the effectiveness of exercise.
The worst thing an amateur can do is to reach for the training plans of professionals. Sessions for professional athletes are very hard and require excellent conditioning, for an ordinary person these exercises are too demanding and risk serious injury. In short, the training plan must not overtax the body.
How often to exercise?
The standard recommendation is three to four workouts in one week, but it really depends on the type of exercise. For example, weight training should not be repeated every day, but you can also add another type of activity, such as cycling, to your visits to the gym.After weight training, supplementation is also important nutrients for mass. Full-body workouts, on the other hand, must, at least initially, be punctuated by a daily recovery break. Traditional training then involves several exercises repeated in three series each, then a day of rest, again a series of exercises, rest, etc.
Intensive training what to pay attention to ?
For high-intensity training to increase muscle endurance, increase muscle mass or burn fat, breaks are also advisable. Cardio workouts, crossfit, aerobic exercises are demanding training plans, hence the need for recovery. Beginners and intermediates can do three or four such workouts per week, for the other days it is worth planning exercises that improve fitness, such as running or cycling.
Daily workouts of this type are for experienced people, but they too must take into account the recovery capacity of their body, age, possible muscle damage, health. The frequency of intensive endurance training should still depend on body weight - for overweight people, this is a very heavy load on the joints, so do not overdo the amount.
The frequency of exercise is also determined by the body's current performance. If you don't have the strength to do another workout, just let it go, clearly the body needs a longer rest and it's not worth overtiring it just to keep up with previous guidelines. Sometimes it is also better to reduce the number of workouts by extending the time of the daily session. In short, beginners are supposed to exercise 2-3 times a week, choosing a workout that covers all muscle groups, advanced people can increase the number of workouts to five or six a week, opting for split workouts and one day of active rest.
How long does muscle recovery take?
Muscle regeneration takes about 48-72 hours, but again - each muscle group rebuilds at a different rate, so here too it is advisable to consult a trainer who will determine at what intervals you are allowed to do exercises for the body parts.
In general, small muscle groups, for example, arm muscles, recover faster, after just one day, larger muscles need to rest a little longer, even 72 hours. The second thing is age - the older someone is, the more time they need to rest after an intense workout, which is why people in their twenties exercise with a different frequency, and those over 50 with a different frequency. One should also not forget about the nervous system, which is also involved in exercises, especially heavy ones such as squats and deadlifts.
Muscle regeneration However, it does not mean total immobility - rather, the idea is to reduce the intensity of the effort, not to stop activity altogether. As research shows, muscle tissue recovers faster when light, low-impact exercise is performed. During such moderate exercise, muscles get rid of pain-causing toxins faster and recover better. In other words, muscles won't grow from lying on the couch, but from a leisurely activity like brisk walking, slow cycling and low-intensity cardio training.
What to do when your muscles hurt?
Workouts are tiring, and it is not uncommon for muscles and joints to simply ache after exercise. Is this normal? Certainly not in the case of severe pain, which almost always signals an injury or other health problems. If the pain is so nagging that you can't continue exercising, you should stop and take a rest. However, don't be surprised if you get muscle pain after intense exercise or heavy-duty work - it should pass after 24-72 hours. Muscle soreness tells you that the muscle tissue is developing, so it is not a cause for concern, but you should certainly not overdo another workout when the soreness is very annoying.
The way to get muscle soreness
Muscle pain can also be avoided with a proper warm-up and calming exercises, which are a mandatory part of any workout, regardless of its type and intensity level. It is precisely because of the lack of a warm-up after training that one so often feels unpleasant muscle tremors and pain in the joints, which discourages further exercise and reduces its effectiveness.
The warm-up must include stretching exercises for all the muscles that will be worked during the workout, at the end of which the whole procedure should be repeated so that the muscles calm down. It is thanks to a properly conducted warm-up that one can easily increase the number of exercises and their intensity, which translates and training can be repeated more and more often, with shorter recovery periods.
It's also worth looking at the menu, as recovery difficulties may be due to the body not getting the right portion of protein, for example, plus fiber from the breads with grains Without which muscle tissue cannot do without.