How Long Is Appropriate For Each Workout?

For some workout newbies, in order to see the fitness effect quickly, coupled with the freshness of fitness, they are often very "ruthless" to themselves. They would go to the gym or outdoor exercise for a duration of two hours each time...

In fact, fitness efficiency and time are inversely proportional to a certain extent. The longer you stay in the gym, the fitness effect will decrease because...

As time increases, concentration will decrease

For fitness sports activities, our concentration time is about 40 minutes at most, and then as time increases, our attention will decrease.

Especially in strength training, the mind must be concentrated on the muscles and feel the contraction of the muscles in order to achieve the best exercise effect.

However, if the training time exceeds this limit, the concentration will decrease and the nervous system will change. Then the probability of movement deformation, injury, and strength loss will increase, which directly affects the fitness effect.

The most frightening thing is that it is especially easy to cause sports injuries when you lose your concentrated control of your muscles and focus on your energy.

Especially for friends who are just starting to work out, if it takes too long, there may be some emotional disgust and tiredness of fitness.

The novice friends themselves are not too high in muscle content and their metabolism is not too strong. If a longer period of physical energy is consumed, coupled with limited nutritional follow-up measures, it will easily cause muscle loss, but will cause slow metabolism, which is not conducive to fat loss and weight loss.

Training intensity is more important than training volume

Training intensity and training volume are feuds, and we generally choose training intensity as the key to improving training effects.

Training volume refers to the amount and time of a fitness exercise. Training intensity can represent weight, speed, length of rest, etc.

Especially for friends with higher fitness levels, the training time can be short, but the training intensity must not be small.

To put it bluntly, since you are practicing, you have to look like you are doing exercise, don't just look at the flowers, metaphysics. Exercise is not for others to see, you need to keep your head down and strengthen the training.

Training intensity > training time

As for how to arrange this short 40 to 60 minutes, we must focus on improving the training intensity. First, increase your training load, increase the weight or the number of sets, and then strictly control the rest time between each group. Control the rest time very much. important.

Don't judge the effect by training time. It is the right way to feel the muscle contraction, pay attention to the form of the movement, and pay attention to the current training.

The longer the training time, the more likely it is to cause overtraining, and this is something every trainer should avoid. In short, the fitness time is short and the effect is not good, and the time is too tired. Maintaining a reasonable exercise time and amount of exercise is the right answer.

Tips:

• For strength training and aerobic training separately, it is recommended to do 40 minutes of strength and aerobic training each day.
• For strength training and aerobic training on the same day, it is recommended to train for half an hour first. Do aerobic training for another half an hour.
• If you haven't done strength training yet, just do pure aerobics. A duration of 40-60 minutes is a good choice.

So, don’t say there is no time for workout anymore. One hour of intensive and efficient training 3-4 times a week is enough. Let's do it together!