How long is the right time to do strength training?

We know, strength training.

It is anaerobic exercise.

According to different training purposes, the number of training sets, the number of times, and the overall training rhythm will be slightly different, usually the strength training time is recommended to do about 90 minutes in 45 minutes, too short training time may not meet your certain training requirements. Exercising for too long can lead to a drop in the body's hormone levels. Then, cortisol.

Excessive secretion inhibits our muscle growth, and the effectiveness of training is greatly reduced. Therefore, we must remember that our strength training is not as long as possible, we must arrange the training time reasonably, improve the training intensity, and then pay attention to the daily diet, a supplement after the diet training, and adjust the rest time.

Not less than an hour, since you are talking about strength, strength is the focus, training strength takes time, each group goes all out, and rest time also takes a certain amount of time, so if you train all day, it takes time, a minimum of an hour to 2 hours. If you have a foundation, it is possible to do it for more than 2 hours.

Strength training refers to a form of exercise in which the body overcomes resistance to achieve the purpose of strengthening muscles, and strength training is anaerobic exercise. Strength training is a form of movement that improves muscle group strength, endurance and shape through multiple sets of rhythmic weight-bearing exercises. Human physical fitness is limited, and training 3-5 times a week for about 60 minutes each time is sufficient.

PS: Don't train for more than 1 hour for large muscle groups, don't train for more than 40 minutes for small muscle groups, and don't train for more than 90 minutes overall, because studies have shown that hormone levels will drop if you train for more than 90 minutes at a time, and the training effect will be greatly reduced. Do not train more than two parts, and it is best not to train two large muscle groups together.

Warm up for 5 10 minutes first, anaerobic exercise is generally within an hour, especially for large muscle groups to exercise for half an hour is enough, various exercises once a week, abdominal muscles can be exercised every day, and exercise is more effective in happiness, hehe.

For a specific muscle group with 4-6 different movements to complete, each movement 4 sets, each group of 12, rest between sets within 1 minute, so that almost 30 minutes can be done, and then according to the weight to change the number of sets and the number of each set of the choice can be basically completed in 30-40 minutes.

Pure strength training is perfect for an hour and a half a day! Train one large muscle group with one or two small muscle groups at a time, and rest for 1 minute to a few minutes between sets!

Personal experience, height 180, weight 185, sebum 18%. This question is not scientific, then we will answer it on the premise of facilitating muscle growth, and then answer, under the pure natural fitness conditions of no steroids and hormones (I don't understand, rely on imagination, and think I am a superman and walk away) First of all: it is obviously wrong to do strength training every day, muscles grow in the process of rest, and if you practice every day, the muscles will not rest at all, and the growth will be slow.

Then: one day, under a reasonable training rhythm, 1 hour of strength training a day is completely fine, and after exceeding, it is almost useless, except for self-satisfaction, there is no other meaning.

The one who knows his body best is himself, and after mastering the principle of exercise, he has to slowly experience the amount of exercise. Everyone has a different physique, different energy utilization, and different intensity of each training, so it is difficult to generalize. The main factors that affect the training time are the body's fitness, body energy utilization, training intensity, training cycle, training frequency of each part, mental state, etc.

Write a fitness diary by yourself, and slowly explore it to make your muscles feel after training, but it will not affect your work the next day, and you can grasp the balance between insufficient and excessive training. It will soon be figured out.

30 minutes of boxing in the morning, 60 minutes of strength in the afternoon, and a foot massage in the evening to relax.

The key is what kind of effect you want to achieve, and of course exercising every day is definitely better than not exercising at all! It is advisable to exercise time every day and not affect the next day's work!

How can there be a fixed time for this? The time is set according to the amount of training, the rest between sets, and the physical condition of each person, right? How can you ask such a non-level question?

Yes, but the amount of training is a bit large, equivalent to six days a week. It can be appropriately reduced to prolong the recovery time of the body; Of course, if the body recovers quickly, you can always adhere to this training method, and if the body can't bear it, it is recommended not to train at such a high intensity.

Fitness is a kind of sports, such as a variety of freehand aerobics, rhythmic gymnastics, gymnastics and a variety of self-resistance movements, gymnastics, yoga can enhance strength, flexibility, increase endurance, improve coordination, the ability to control all parts of the body, so as to make the body strong. If you want to relieve stress, exercise at least 3 times a week.

Swimming, brisk walking, jogging, cycling, and all cardio exercises the heart. Aerobic exercise has many benefits: it can exercise the heart and lungs, enhance circulatory system function, burn fat, increase lung capacity, lower blood pressure, and even prevent diabetes and reduce the occurrence of heart disease.

The American College of Sports Medicine recommends that if you want to know if the intensity of aerobic exercise is appropriate, you can test your heart rate after exercise to reach 60% to 90% of your maximum heart rate.

Generally, you don't need it, unless you're a fitness freak or someone who makes it a career.

In most cases, people who do strength training, if they are just for better physical exercise, then as long as they maintain strength training at 3 to 5 times a week, it is already very sufficient, and there is no need to do extra strength training, if it is excessive, it will completely make the body more tired, so everyone should look at their goals. However, for some people, doing strength training is to make their body to the next level, or to exercise their body for a certain purpose, then at this time you can adjust your strength training to 5 to 6 times a week, but you can also see that 5 to 6 times a week has reached the limit, or it is not said to do it seven times a week, so it is still not suitable to do strength training every day.

In the process of strength training, you should pay attention to not exercising every day, the same muscle, in that case, the effect is very bad, you should work on one part every day, but it is best to exercise different parts instead.

In fact, our body can be divided into five muscle groups, that is, our back muscles and chest muscles, leg muscles, arm muscles, arm muscles, and our shoulder muscles. When you are doing strength training, you can exercise your arm muscles on Monday, take a break on Tuesday, and train your leg muscles on Wednesday, so that you should be more convenient to understand.

We often stress that the frequency of training should not be less than as many times a week, but the fact that training too much can be counterproductive, and in Doug Hepburn's opinion, anyone should be able to train at least twice a week.

For top athletes (in all respects), it is possible to train 6 times a week, but this is already the upper limit. As for the average of us, it is enough to ensure the frequency of training 3-4 times a week.

The frequency of training mainly depends on your recovery, stress, time. If you can get enough sleep, nutrition, and enough time, you can train more often. But if you're on a tight schedule, it's okay to only practice 2-3 times a week.

Just one thing to be sure of is that no matter how often you train, there should be a strict schedule.

1.Focus.

When exercising in strength, lack of concentration can cause damage to the body and cause unnecessary trouble.

2.Relax completely.

At the end of each strength training, it is necessary to relax the body, otherwise the body will accumulate lactic acid, resulting in muscle soreness and other adverse symptoms the next day.

Strength training can be done every day, but it doesn't have to be done every day. If you do the muscle groups you want to change every day, exercising one muscle group a day can hurt your muscles.

Strength training does not need to be done every day, if you don't do it every day, the impact on the body is very large, you can do it three times a week.

Strength training needs to be done every day, so that a relatively stable state can be formed; There is nothing wrong with doing it every day, but it needs to be done in moderation.