Why is it best to exercise 2 times a week?

Exercising 4 to 6 times a week is OK As long as you have 1 to 2 days of rest The muscles need to be rested A workout should last from 45 minutes to 1 and a half hours.

It should not be less than four times a week, at least three times, the most important thing is to be consistent, a complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. In view of this, I have given a training plan of 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms:

barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses). Training Notes:

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc. Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap.

By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness! Top 14 tips for building muscle mass:

Heavy weight, low reps, multiple sets, long displacement, slow speed, high density, consistent mental movement, peak contraction, continuous tension, relaxation between sets, more exercise of large muscle groups, protein eating after training, rest for 48 hours, rather light than leave.

I agree to take a day or two off a week to relax my muscles.

The number of workouts varies depending on the purpose of fitness. Whether it's ** or to build muscle, it is recommended to exercise 3 to 5 times a week. If you want to**, you can do aerobic exercise, exercise 4 5 times a week, each exercise is effective for more than 30 minutes.

If you want to build muscle, you should do anaerobic exercises. On the basis of aerobic exercise, you can do it for a few minutes at a time, 2 or 3 times a week, because the generation and repair of muscles requires a process that allows the muscles to be fully recovered and rested, so that the muscles can be better trained.

If the purpose of exercise is to get rid of excess fat and**, you need to exercise more than 5 times a week. As the frequency of movement increases, so does the effect, because the frequency of movement is directly related to the effect of movement.

After a single exercise, the fitness effect on the muscles and organs of the whole body and the duct system can be maintained for at least 3 days. That is, to do a second exercise before the effect of the previous exercise disappears, so that the effect of each exercise will accumulate and achieve the purpose of improving physical health.

If the interval between each exercise is too long, it will disrupt the continuity of exercise training and make it difficult to achieve the desired fitness effect. Moreover, it is easy to cause muscle soreness, fatigue and even muscle and joint damage after each exercise.

The number of workouts per week needs to be judged according to your physical condition. Generally speaking, young people are in good physical condition and can increase the number of running exercises, about 4 times a week is more appropriate, which can effectively improve physical fitness. However, for the elderly, moderate exercise is sufficient, and strenuous exercise is not required.

Walks, walks, yoga, etc. , which can strengthen the body. Secondly, people can increase the intensity of running according to their own situation to achieve the effect of fitness, but if they feel unwell, they should stop in time.

From the point of view of exercise physiology. The number of workouts per week is directly related to the effectiveness of the workouts. After moderate exercise, the fitness effect on the muscles and organs of the whole body can last for hours to days.

Therefore, the most appropriate frequency of exercise should be mastered as follows: do a second exercise before the effect of the previous exercise wears off. In this way, the fitness effect of each exercise will gradually accumulate to achieve the purpose of improving physical fitness and health.

Otherwise, the interval between each exercise is too long, which destroys the continuity of exercise training and makes it difficult to achieve the expected fitness effect. It is also prone to muscle soreness, fatigue and some sports injuries after each exercise.

Exercising 4 times a week is good for the body, which can allow the body to gradually relax the muscles at a certain stage, and at the same time, it can also promote blood circulation, enhance physical fitness, and will not cause obvious fatigue to the muscles.

Exercising 5 times a week is better for the body, and each exercise takes an hour, which can improve the body's resistance, develop a good habit of regular work and rest, and also allow the body to have a rest.

Exercising 7 times a week is better for the body, because such a frequency is equivalent to a certain amount of exercise every day, which has great benefits for the body and can also improve the body's resistance.

There is no fixed number of times, according to your own situation, exercise can enhance your own immunity, usually pay attention to go to bed early and get up early, regular work and rest, do not stay up late.

1 Varies from person to person.

In the process of exercising, the human body will consume a certain amount of physical strength and energy, so it is best to exercise several times according to the individual's physique and exercise experience, so as not to exercise too much and cause a greater burden on the body, which is not conducive to the health of the body.

For people who have just started exercising, it is best to wait until the body is completely back to normal after exercising, and then slowly increase the frequency of exercise according to their own physical conditions, and finally keep it at about 2-3 times a week.

2 also has a certain role.

As long as you start exercising, then you can speed up the body's blood circulation, improve the body's metabolism, and enhance the body's cardiopulmonary function, so compared to sitting motionless, even if it is only exercised once a week, but as long as you stick to it, then it also has a certain effect on maintaining human health.

However, if your own body can tolerate it and you have enough time, then you can also slowly increase the frequency of exercise, which will be more conducive to your health.

3. It can give the body enough time to recover.

Because in the process of exercising, the human body will consume a certain amount of physical strength and energy, and after the exercise, the human body needs a certain amount of time to return to normal, so as to be able to better relax the body's tissues and muscles.

And it also helps to improve the body's performance in the next workout, so if you exercise every other day, you can give the body enough time to recover, which can also increase the best effect.

4. There is a certain promoting effect.

If you insist on exercising, then you can enhance the body's physique to a certain extent, and play a role in replenishing qi and blood, so if it is kidney deficiency caused by insufficient qi and blood, then there are certain benefits if you exercise properly.

However, because there are many causes of kidney deficiency, if it is caused by pathological changes, then it is necessary to go to the hospital in time, and then under the guidance of the doctor**.

About three days.

People who exercised regularly, that is, those who exercised more than three times a week, had better physical fitness, and those who exercised regularly were 35 percent less likely to die early during the study period, and those who exercised only once or twice on weekends, but those who met the total exercise time target, had a 30 lower chance of dying early.

In addition, regular exercise is associated with a lower chance of dying from cancer21 and a lower chance of dying from cardiovascular disease41. But exercising once or twice a week can also reduce the chance of dying from cancer18 and cardiovascular disease by 40. Even if the total duration of exercise is not up to standard, the resistance to cancer and cardiovascular disease is not much worse.

Fitness considerations.

It is not advisable to drink a lot of water after exercising. Do not drink water immediately after exercise, especially after strenuous exercise, and do not drink a lot of water, because drinking a lot of water will reduce the content of salt in the blood, which is prone to muscle cramps and other phenomena, and even cause headaches, vomiting and other diseases. Therefore, after exercising, even if you are thirsty, you should not drink water immediately, let alone drink too much water at one time, and you should use the method of drinking less many times, so as to ensure your health.

Don't drop your body temperature suddenly after exercising. If you immediately walk into an air-conditioned room, or take a cool nap at the tuyere, or rinse with cold water to cool down, it will cause ** to tighten and close the sweat, thereby causing physiological dysfunction such as body temperature regulation, decreased immune function, and causing colds, diarrhea, asthma and other diseases.

The above content refers to People's Daily Online-Fitness once a week is useful to help you live for many more years!

1. Fitness is best several times a week.

Exercising three to five times a week is scientific. For normal people, going three times a week can have the effect of fitness, exercising one day and resting one day, which will help the recovery of muscles, ensure that the body will not overtrain, and will not affect normal work. For a professional fitness coach, it takes at least five times, because the fitness coach has a relatively good physical fitness, so training five times can make the body more perfect.

Correspondingly, fitness trainers will also take some supplements to increase the body's recovery ability and muscle synthesis ability. Therefore, considering the above factors, it is better for a normal person to exercise three times, and it is better for a fitness coach to exercise five times.

2. Fitness masters practice several times a week.

In fact, during the off-season period, many fitness experts only practice once a week. They often start to increase the number of times when they need to prepare for the competition, 7 times a week or even 2 times a day.

3. Exercise once a week for major muscle groups.

We often hear that "the large muscle groups are only trained once a week", so there is a saying that the chest, back, legs, hands and shoulders are exercised once a week 5 times, which has a certain truth, because the strength and endurance of the large muscle groups are relatively strong, so you can train more thoroughly (that is, exhaustion) every time you go to training, so you must rest for a long time.

s.That being said, the recovery of large muscle groups is generally only 48-72 hours.

4. Exercise small muscle groups for more than a week.

As for "small muscle groups can be practiced more in a week", this is really not necessarily, you must know that small muscle groups such as biceps and triceps are often used together when you train your back and chest, if you put an extra training day to them, it is equivalent to already practicing 2 times a week, and if you practice 3 times a week more, it is actually a bit overloaded. Of course, if you do have some muscle groups that you need to work on several times, it's a good idea to have a few more workout plans so that the workouts aren't too similar.

It is best to exercise at least 3 times a week for more than 30 minutes each time. Exercise frequency and the effect of exercise has a direct relationship, after a exercise on the muscles and the whole body of the body of the body of the fitness effect can usually be maintained for a certain time, generally a few hours to a few days, the most suitable exercise frequency should be in the previous exercise effect did not disappear when the second exercise, the effect of exercise can be accumulated, to achieve the purpose of improving physical fitness and enhancing health. If the interval between each exercise is too long, which destroys the continuity of exercise, it is difficult to achieve the effect of exercise fitness, and it is easy to produce muscle soreness, fatigue, and even joint or muscle damage after each exercise.

Everyone's physical fitness and fitness purpose are different, so the demand for ease of disturbing the fitness of the hands is also different. But the best time to work out is around 3 to 5 times a week for optimal.

1: To stay in shape, you only need to exercise once or twice a week. Facts:

Exercising once or twice a week will not give lasting benefits to physical fitness. Shaun Arendt, a sports scientist at Rutgers University, recently told Business Insider that "at least 3 times a week is optimal for a well-structured workout program."

Strictly speaking, you have to practice something every day, which means you have to move. Because it's becoming more and more clear that sitting for long periods of time can negate the benefits of your workouts. ”

2: Morning workouts are best. Facts:

There's no best time to work, no matter what time of day, as long as you can stick to it. Ideally, you'll want to make fitness your daily routine, so if you like to go to the gym in the evenings, stick to it. If you like morning jogging, go for a morning jog.

3: Iron can turn fat into muscle. Facts:

Fat doesn't turn into muscle. Physiologically, these are two different tissues entirely. Adipose tissue is sandwiched between the ** and the muscles, and it also wraps around the outside of organs such as the heart.

Muscle tissue can be subdivided into 3 main types (smooth muscle, cardiac muscle, and skeletal muscle) and is distributed throughout the body. What Iron can really do is help you work the muscle tissue in and around the fat tissue. The best way to lose fat is to eat a healthy meal:

Vegetables, whole grains, lean proteins, and healthy fats like olive oil and fish.