Both a beginner and an athlete who has long been dedicated to the world of fitness are interested in the questions: how many times a week go to the gym? How long does it take to study? Should you do two workouts in one day? Do you need to take a break from exertion or does the principle of "the more the better" work? The certified trainer Polina Vysotskaya answers.
Polina Vysotskaya (@ pugovi4ka_food)
Certified Personal Trainer & Sports Nutritionist, Blogger
In all these questions, you need to take into account the level of preparedness: you are a beginner, an intermediate level or already a professional. But there is one truth that is true for everyone: we lose weight or gain muscle mass only during recovery and rest, and not during the workout itself.
That is why daily training is not necessary at all. On the contrary, training every other day will bring greater results.
The ideal regimen is three times a week. For beginners, there might even be two workouts a week. This will be enough to see the first results and increase endurance.
When can you do more?
If you combine different types of activity: for example, strength and cardio. In this case, training can be given 4 times a week, doing two cardio sessions and two good strength training.
How long should the training last?
The maximum workout duration should be between 20 minutes and 1 hour (time excluding warm-up and cool-down). This is the best time in which you can exercise your muscles without getting overtrained. It is always important to practice "wisely": do not overload yourself, but do not give yourself indulgences.
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Interview and text: Olga Kulygina
