When visiting a gym, not only the beginners but also, often, the regular customers when choosing a new direction, have the following questions: how many times a week you can and should go to the gym and how often you need to do fitness. Read our article if you are also interested in this topic.
When people start going to the gym, 90% of them want to get results quickly and have the following question in their mind: “How many days a week should I workout to lose weight?”. And it is very important to assess your condition as well as make sure you have a proper plan. Sometimes it might not be realistic for a person to set a goal to complete 5 day workout also called Monday through Friday workout plan. Remember, setting the goal and planning is the key.
How many times a week should I go to the gym – stats and habit.
Most websites with information about a healthy lifestyle, online instructors from social networks, and regular visitors to fitness centers say that you need to work out three times a week. Let’s say right away, yes, you can go to the gym every other day except Sunday, but this approach is general and superficial. To determine the optimal load for a particular person, you need to talk to a trainer or independently analyze the state of your body and take into account the goals set.
According to the statistics, people who work out often tend to stick to the following regime:
- 14% go to the gym 2 times a week;
- 78% – follow a 3 day workout;
- 8% – go to the gym 4 times a week.
A significant number of visitors prefer to visit the gym three times a week. Moreover, most people go to the gym on Mondays, Wednesdays, and Fridays, and mostly in the after-work hours: between 6 and 9 pm. At this time, the centers have the highest attendance. This popularity is due to the usual habit and convenience of combining sports and work/study.
If a person is serious and does not want to waste time in the gym, and wants to use it to the maximum benefit, he should abandon the typical schedule, and individually calculate the appropriate frequency of training, taking into account the type of load and processes occurring in the body.
Various types of training and sports directions are created for the development and improvement of certain processes in the body. This:
- the improvement of the heart and blood vessels;
- increase in endurance and muscle strength;
- development of flexibility and elasticity of the muscles.
Each of the processes is worth considering in more detail, which we will do.
Workout on the heart and vascular system
This training encourages the strengthening of veins and arteries that transport oxygen to tissues and organs. The regular cardio activity makes the heart more efficient, meaning it will pump large amounts of blood for fewer heartbeats. What makes the heart and blood vessels healthy.
When drawing up a training plan, you should include aerobic exercises, that is, those that improve the condition of the heart and blood vessels.
Workout to increase endurance and muscle strength
The term “shrinkage” is applied to the muscles. It occurs when a person stops using the muscles and they contract. Muscle strength and endurance are required even in daily life and everyday activities of an absolutely unsportsmanlike person. Endurance allows you to perform any work for longer without signs of fatigue, and muscle strength – faster and easier.
Muscles that are not in shrinkage use more energy, i.e. calories. This has a positive effect on weight loss.
Workout on flexibility and elasticity of muscles
Many athletes forget about flexibility or do not consider its importance as part of the training. But in vain. Exercises for elasticity and flexibility can reduce the risk of injury and pain, both in training and in everyday life. Therefore, stretching and yoga should not be excluded when drawing up a lesson plan.
Taking into account these types of load, the frequency, complexity, and duration of training are formed.
What is the perfect workout and how many exercises per workout?
To determine how often you need to go to fitness, how many times a week to visit the gym, and how long the training should last specifically for you, you need to know the basic principles of building classes. This will allow you to get the maximum effect and not harm the body.
What you need to determine:
Frequency – how often do I practice?
Volume – how hard should it be for me?
Intensity – how long should the training last?
Each training session should include warm-up, stretching, and cooling of the muscles.
Warm-up and cooling should be performed at each session. In this case, the intensity should be lower than when performing the main exercise. The average duration is 5-10 minutes.
Why warm-up is important:
- stimulates blood flow to the muscles;
- reduces the risk of injury when performing the main exercise.
And cooling on the contrary does not allow blood to accumulate in the extremities.
Stretching the muscles is an action that must be performed after warming up and cooling down. It is necessary to increase the elasticity of muscle tissue and flexibility, which allows you to perform training more effectively and reduce the possibility of pain. It is important to know that you should not start the class with stretching. It must be preceded by a warm-up. Otherwise, you can damage the muscle tissue.
Physical activity should be the daily companion of a person. This can be a staircase instead of an elevator, or a pedestrian walk instead of transport. For simple aerobic exercise, the optimal frequency is from 3 to 5 times a week. This includes swimming, cycling, and brisk walking. Those people who have little physical activity in their life, such as sedentary work, need to” roll ” into training. You can start with cardio training- 2 times a week, fitness or gym -2 times a week.
There is an effective schedule of classes that a beginner can take as a basis:
Monday, Thursday – training in the gym;
Tuesday, Friday-cardio training;
Wednesday, Saturday, Sunday-rest.
It is also important that your workout regime is the key, and there is no need for you to try to outperform yourself at on workout of the week but consequently reducing your effort at following sessions.