Build your muscles, and exercise them several times a week

If you exercise a lot and your muscles don't get a good rest in 24 hours, it is recommended to exercise once every two days, about 3 to 4 times a week.

I work out six days a week, I don't do anything on Sundays, and the other six days rain or shine, even though I'm in my 30s now, and my body size is no different from that in my 20s.

If you don't exercise for more than 48 hours, the muscles that were previously exercised will return to their original unexercised state, so exercising once every 2 days is the minimum bottom line.

At least once every two days, as it takes 24 hours for the muscles to rest completely.

We want to have strong muscles when we are working hard, but if we overtrain or don't train properly during fitness training, the effect of muscle training will not be as expected. As for the optimal training frequency, it has been a hot topic of discussion. Some are for it, some are against it.

The arguments on both sides are justified. But what's the difference between the two? This article will provide the pros and cons of high-frequency training and low-frequency training, and give you some suggestions that may be useful for your training.

We can't talk about a beginner who is new to fitness and a veteran who is experienced in fitness, so I will explain the recommendations for the different training frequencies of these two groups.

For experienced fitness veterans, if they want to make their muscles grow better, it is recommended to do fitness training about 5 times a week, which will help our muscles grow better. If you are a beginner who has no training foundation in the early stage of fitness, then I recommend that you reduce the number of reps appropriately and keep it to about 3-4 reps. Because if our leg muscles are strong enough, the hormone levels in our body will increase to a certain extent, especially the male hormones in our body.

If we want to gain muscle, androgens can do a very good job of boosting our muscle gain.

Bodybuilding training at least one or two days a week, because this can make our muscles recover well, but also make our mental state and physical state adjust well, which is conducive to making the next fitness training more energetic, so that we can better carry out the next bodybuilding training. Because everyone's genes and body structure are not exactly the same, there is no best training method for everyone. If two different people want to achieve the same training effect, there is a clear difference in the training program.

When we train, we often keep a set of data in our minds, namely: number of sets, reps, and weight. While these numbers are not fully representative of the effects of muscle strengthening, they have an important place in the ability to train for fitness.

Therefore, it is impossible to have certain fixed training movements or certain training skills, and the number of training sessions or the total number of training groups in each group is the best for everyone. The optimal training frequency for muscle building will be more or less different for different people, and the training frequency will also vary from time to time.

It is necessary to practice 5 times, so that it can have the effect of exercising, so as not to make the muscles **.

Generally, small muscle groups are rested once every 48 hours, and large muscle groups are rested once every 72 hours. Exercise affects the rate of muscle protein synthesis, and you should wait until the rate of synthesis returns to normal levels after a workout before proceeding to the next workout, usually at least two days apart.

About 15 times, because only twice a day, can keep the muscles all the time, a little day of relaxation, the muscles will become soft, and you can't keep it well.

It is enough to train a muscle 3 times a week, an average of once every two days, and it is not good to exercise too much.

It is best to train 5 times a week because it will make your muscles stronger and stronger.

It should be practiced seven times, and it should be done every day to maintain it well, so that the muscles can be maintained and become bigger and bigger.

Hello, what should I do if I accidentally hurt the junction between my big arm and my lower arm during exercise, and I have severe pain in tennis elbow?

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.

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.

Basic Principles of Strength Training:

In addition to the abdomen, it is best to work out the same area 48 hours apart, and 24 hours between abdominal exercises.

In training, the interval between each set of movements is 30 seconds and 3 minutes, depending on the purpose of the training, depending on the situation.

Studies have found that high-intensity exercise can be done two hours after meals; Moderate exercise should be scheduled one hour after meals; Light exercise is most reasonable to do half an hour after eating.

Under normal circumstances, there are 4 sets of actions for a single action, and the number of free weights (lifting dumbbells, barbells, etc.) in each group is 8 to 12; See above for the number of weight bearers in each group. Each strength training session should take no more than 1 hour.

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**.

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.

Exercise each part at least once a week. Therefore, it is advisable to exercise about 3 to 6 times a week according to the arrangement.

First of all, there must be a pair of dumbbells with adjustable weights, different weights for different movements, the number of each group is 8 to 12 exhausted, which is most suitable for beginners to build muscle, so the number of each group is 8 to 12, and the weight is also adjusted to exhaustion after doing this number. Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes.

Warm up for 10 minutes before doing the following exercises, and you can trot.

Day 1 Chest: Dumbbell bench press 4 sets.

Dumbbell Flying Bird 4 sets.

4 sets of push-ups (quantity 20 to 30).

Biceps: 6 sets of dumbbell single-arm curls.

Curl 6 sets.

Abs the next day.

Legs: 6 sets of squats.

Lunge squat 4 sets.

Calf raiser 6 sets.

Triceps: 4 sets of dumbbell bent over arm flexion and extension.

4 sets of narrow push-ups.

4 sets of dumbbell neck and rear arm flexion and extension.

Abs day three.

Back: 4 sets of wide and narrow pull-ups (try to do more than 10).

Dumbbell rowing 4 sets.

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Abs rest on the fourth day.

After the other movements, train the abdominal muscles.

Abs: 4 sets from both ends.

Supine leg press 4 sets.

Crunches 4 sets.

Plank for a minute.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds.

Exercise your abs more than five times a week.

It is a cycle of practicing three days and one day off.

Diet: Meat, fish, milk, beans, and eggs are rich in protein, and the most important thing to gain muscle is protein; Also eat more fruits and vegetables, eat small meals often. Absorb well just after exercising, but wait 30 minutes before eating.

It's best to have something that is easy to digest, such as eggs and milk, and if it's not convenient to eat, you can use protein powder (for fat) or muscle building powder (for lean).