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How many times a week should do at the gym?

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How many times a week should do at the gym?

The contents

  • Fitness slimming: regime of occupation
  • Physical exercises for muscle tone
  • Daily fitness training
  • The recommendations of experts

Even before major fitness classes people are interested in exactly how much time they need to spend to get in shape?

It is important to note that the concept of form — the value is quite loose. For some it’s a slim body with no visible body fat, for someone strong muscles with pronounced relief. For this reason, the duration fitness training will depend on the purposes of learning.

Fitness training sessions vary in length depending on several aspects: fitness goals, fitness level of the performer and place of classes (home training or the gym).

Fitness slimming: regime of occupation

Fitness training for weight loss require a huge consumption of energy. All because aerobic physical activity significantly accelerate the heart rate. High pulse causes activation of blood circulation, oxygen exchange, followed by the breakdown of body fat. Metabolism in such training accelerates to the limit.

The optimal mode of exercise for weight loss at least 3 times a week. It is desirable to constantly use in the complexes of different loads. For example, the alternate scheme running (with the usual interval).

The most effective training for weight-loss include the following types of fitness:

  • dance workout (Zumba, Latin);
  • swimming;
  • classic aerobics;
  • step-aerobics;
  • water aerobics;
  • running exercises;
  • jumping rope;
  • dynamic walking;
  • Cycling;
  • Nordic walking;
  • work on exercise machines (rowing, ellipsoid, stepper, stationary bike).

Scientists have proven that fat in the aerobic exercise begins to fragment after 30-40 minutes of training. Therefore, the optimal time lesson — 40 minutes. But not more than 70 minutes: proven training that exceeds the length of 80 minutes, start to break down muscle tissue due to overexertion.

To cardio gave a truly sustainable result, you should train regularly, and between days of exercise necessary to have a rest in 1-2 days for full recovery.

Physical exercises for muscle tone

To make the muscles toned, ripped and aesthetic, it is important to observe training regimen and to follow individual training programs.

Just to keep my muscles in good shape, there is no need to practice often. If exercise is to the muscles are performed in parallel with other loads, the maximum number of classes per week — 2 times. If the loads to maintain muscle tone are performed in isolation from other trainings, the number of classes should not exceed 4 times a week.

To support the main muskulaturnoy group in excellent condition, will fit all areas of fitness’s low impact load. Despite the fact that such classes are considered to be gentle, they will help to get rid of loose skin and will not allow the muscle tissue to atrophy.

Among the best sports fields to keep the body in good shape include:

  • yoga;
  • callanetics:
  • Pilates;
  • body ballet;
  • shaping;
  • body pump;
  • stretching;
  • Boxing;
  • martial arts.

If there is a need for keeping the tone more powerful and well-developed muscles (like bodybuilders after a contest or powerlifters), you can refer to the physical exercises in crossfit.

The average duration of sessions for the maintenance of muscle tone — 30 minutes for women and 40 minutes for men.

Daily fitness training

Many beginners believe that to make a body beautiful, athletic and worked out will help only daily fitness workout. However, it is not so. Moreover, daily activities, particularly in intensive mode, it is very unhealthy and totally unsafe. Contrary to mistaken belief, everyday training can cause sports regression. Why is this happening?

The fact that the body needs in a systematic recovery not only during sleep. Therefore, it is important to pause between days of training. Daily activities without rest overextend the muscle tissue and the body enters a state of stress. In the stress mode automatically slow down any metabolic processes, and the body only works to maintain important functions of life support.

The effectiveness of training is reduced for the same reason: over-voltage causes the plateau effect — stagnation of training, which for several weeks has been no positive dynamics in sport. A person ceases to drop those extra pounds and muscle, even with enhanced training, not gaining the right volume.

Overtraining not only affects the appearance of an athlete, but also on psycho-emotional state, often causing depressive and anxiety disorders, sleep disorders, apathy, fatigue, nervous exhaustion.

To avoid all of the above phenomena, it is necessary to carefully control your profile, ensuring that between training days were always days of rest for muscle regeneration.

The recommendations of experts

You need to improve the efficiency of fitness training? Use the useful recommendations that will allow to extract from the sports activities even more benefit.

  • In order to exercise did not cause the addiction, they should not be of the same type. Constantly alternate modes and scheme training. Change circular aerobic interval training. In strength training, vary the number of sets and repetitions. From time to time (e.g. every 3-4 weeks) combine 4-5 exercises per split to create a more powerful load.
  • And for strength and for cardio training minimum — time classes for 30 minutes. If you engage in less than the allotted time, the performance of exercise will be reduced.
  • As a rule, activities in the hall are using different simulators, and so they’ll have the most powerful impact than home training. Work out in the gym 3 times a week. If you perform low-intensity exercises at home, then the most suitable option — 4 workouts a week.
  • Be sure to consider your level of fitness. Beginners should start with a minimal duration of employment for the correct adaptation of the organism to stress. A sharp transition to the high-intensity regime can lead to overexertion and sports injuries.
  • To get from the sport the maximum benefit, you need to clearly follow an individual regime of fitness training. Determine the optimal frequency of sessions per week, do not forget about the pauses between the days of training, and carefully raise the intensity of your workouts.

    Uses photographs Shutterstock

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