That physical exercise contributes to weight loss is no longer new for anyone long ago. And that they do well to other aspects of people's lives, bringing benefits such as improved mood, quality of sleep and sex life, increased energy, prevention of health problems such as type 2 diabetes, depression, some types of cancer, arthritis, falls and stroke and stress relief is also known a lot people.
With so many advantages promoted by physical activity, it is a little difficult to imagine a situation in which they can cause harm. But is there a way to exercise that harms health? For example, does working out every day hurt?
Yes and no. In reality, working out every day is wrong depending on how the training is performed. For example, exercising exaggeratedly for long hours a day, every day, in sessions that bring aerobic and strengthening the muscle, instead of helping to achieve the long dreamed good form can bring losses resulting from this excess, also known by the name ofovertraining.
Some of them are difficulty sleeping, problems related to mood, irritability, increased appetite, weight gain, exhaustion, lesions, menstrual changes, hormonal problems and premature bone loss, with the increased chance of developing osteoporosis in women.
All this without counting that it is during the rest that the muscular growth occurs. The process works as follows: Heavy gym training done with weight lifting creates minor injuries to the muscles that will be repaired only during the rest period. And it is precisely in this recovery process, which can last for several days, that the increase in muscle volume happens.
In this way, the person who wants to have more muscles can spend as many hours as he wants in the gym lifting weights, which still so you will not achieve the goal if you do not take a rest interval that your muscles need so much to develop. Therefore, the lack of rest between strengthening workouts is the reason why working out every day is bad.
In what cases can I work out every day?
The way it works is to choose different types of exercises and mix lighter workouts with the heavier ones throughout the week.
- 7 Physical Conditions You Should Not Go to the Academy
- Regenerative Training - What It Is, How To and Tips
- HIIT High Intensity Interval Training To Lose Weight - 12 Tips
- 6 Things You Should Never Do Before Working Out
For example, if you want to follow the recommendations of the US Centers for Disease Control and Prevention, which indicates that 150 minutes of aerobic exercise every week, you can do 30 minutes of this activity for five days week.
The indication is that you strain enough to produce results, that you really need an effort, and it's not just a ride. And you can choose from a variety of activities: running, hiking, treadmill, cycling, swimming or dance classes such as the famous zumba, for example.
If your priority is aerobic exercise, you can even reserve only two days of the week to do the muscle strengthening workouts. Just do not forget the need to save around 24 hours for rest and muscle repair between one session and another. If you choose to do this type of series on consecutive days, be sure to work out a different muscle group than you worked on the inside day to avoid exhaustion from theovertraining.
If you are choosing to work out just 2 times a week, what many experts recommend is to do a complete series that works all the major muscles of the body in those 2 days. So, your workout will have exercises such as chest, back, arms and legs. And you can do the series on Monday and Thursday. Spacing the workout will give a good time for muscle recovery.
Whether you prefer to give priority to muscle strengthening rather than aerobic training, one way out is to reverse the order and train more weight-lifting than aerobic, while offering an adequate period of rest and recovery for the muscles between one session and another, obviously. In this case you will do the training type AB, ABC, ABCD or even ABCDE. Each letter means a workout that works a group or more of muscles. So, for example, you can do a series A that works the muscles from the waist up and a series B that works the legs. On Monday and Thursday you can make the A series and on Monday and Friday you make the B series.
The training logic is this, so you do not work the same muscle group on consecutive days. Experts agree that working out every day is bad when the same muscles are working the next day.
An important recommendation is also that you reserve at least one day of the week exclusively for your rest. You can train from Monday to Saturday and relax on Sunday.
And as we mentioned before, work a muscle group every day of the week to avoid exhaustion in a given region, not to damage one's performance and not to articulations.
Tips & Tricks
For those who want to work out every day, ideally, before the training program is set up, an appointment with a doctor, who will identify if the person can engage in a series of heavier and more frequent exercises or should slowly.
Even if your doctor does not allow you to exercise every day, starting with a lighter, less frequent weekly you can improve your fitness over time so you are ready to do more intense.
And before you start exercising, whether it's every day, or just a few days a week, ask for the guidance of a physical education professional to set up your program and series schedule and keep track of it during the training. Thus, he can instruct you how many correct techniques in the exercises if you have any difficulty or suffer any type of injury, and you will have a professional prepared to assist you.
Before you choose to work out every day or only a few days a week, consider other points in relation to this. If on the other hand working out for more days can help you establish the practice of physical activity as a habit in your routine so easier, on the other hand, filling your week with appointments at the gym can leave you with less time to do other things in your day. day.
For example, will you be willing to pay attention to your partner, children, friends and family every day? Or will you be able to study or devote to an extra project at work? This aspect should also be analyzed when making your choice and who knows if you eliminate a day or two in the gym, working four to five times a week, will be able to also devote himself to other important points in his life and continue to have the benefits and gains promoted by a consistent and regular series of activities physics.
Have you ever heard that working out every day is wrong? How often do you go to the gym? What exercises do you perform? Comment below!(30votes, average:, 0of 5)