Many people do not know how many times a week you need to play sports, and it is very important to build a training plan so that the muscles can rest and the effect of the exercises does not go to naught.
How many a week do you have to play sports so that there is a result?
To begin with, let's define that all trainings can be divided into three main groups - cardio, power and stretching. For each type of occupation there are rules that determine how many times a week you can exercise. They should be observed for maximum effect.
Cardio in pure form can be practiced no more than 2-3 times a week. This on the one hand will give the desired effect, but it will not cause fatigue and overtraining.
Power training can be allocated 4 days a week, if the exercises are distributed so that 2 workouts are allocated to one group of muscles, and the remaining classes are trained by others. For example, biceps, triceps, upper shoulder girdle and the press measure sessions on Monday and Friday, and exercises "on legs" are made on Wednesday and Sunday.
Stretching can be done daily. But it's more reasonable to train at least every other day.
How many times a week do you have to exercise to lose weight?
For weight reduction, experts recommend alternating cardio and weight training. Trainers advise at least 2, but not more than 4 times a week for 1 hour to pay attention to power exercises. At the same time, the lesson plan can be as follows: first you need to do a warm-up (10 minutes), then take time to exercise (30-35 minutes), and then take a short run (10-15 minutes). You need to finish the session by stretching .
How many times a week do sports with such a plan, 2 or 4 depends on the original physical condition of a person. If you are a beginner, you should start with a couple of classes, gradually increasing the number of workouts to 4.
There is another, no less effective approach to losing weight. It looks like this - 2 days a week, 35-40 minutes are given to cardio-employments, while the break between training is at least 24 hours. And, at least 1 hour in 7 days, you need to practice power exercises.
- Monday - cardio training;
- Tuesday is a break;
- Wednesday is a break;
- Thursday - weight training;
- Friday is a break;
- Saturday - cardio;
- Sunday is a break.
If you want, you can add another power lesson. But do not do it to beginners.