Many athletes in the United States, particularly the newcomers do not know how often it is necessary to train and how much should be the optimal duration of training, aimed at increasing the power performance, muscle growth, and to lose excess weight, so try to reveal fully the subject so that you finally understand how much to spend time in the gym, to progress, not to exhaust your body in overtraining.
The longer I am in the gym, the better the result?
The energy reserves of the body are limited, we can not do without rest, recovery is continuous for a long time to train our physical capacity will eventually drop, reserves of energy, glycogen, kreatinofosfata will decrease, highlighted catabolic hormone cortisol, which will begin to break down our muscle fibers, protein, to amino acids, and begin to use them as an emergency source of energy, that is to begin mass destruction, the destruction of the muscle - that's what will happen if we will train on the principle, the more the better.
But, many, mess in my head, some say should be a little less and exercise, and many other often, and especially the novice, there is a mess, he can not understand how it is necessary to train in time. The truth lies in individual approach to their training, because of the different regenerative ability of the body, but of course, there are common rules, but read about it below.
Recoverability of the organism at all different, for beginners it is bad, slow, have advanced athletes, it is high, such a person may long enough to train and demonstrate effective training. But, the more operating weight, the more the body needs to recover, so the total rest between sets, repetitions, about the same as that of novice and advanced athletes.
Duration of strength training
Strength training includes a small number of repetitions, but higher operating weight in the exercises. The purpose of such training is to increase the power of a particular exercise. Duration of strength training depends primarily on your workout program, which indicates how many sets and reps to do. As a rule, rest between sets in the power style, more than rest between sets in the relief, since the body needs more time to recover, concentrated energy, to show a good result in the power performance.
Speaking about concrete figures of the training duration for the advanced athlete is not possible, as it all depends on the individual abilities of the body recovery. One can only say that rest between each significantly larger than in conventional training, training on the weight of the order of 3-4 minutes may be higher.
For those new to the UK, everything is much easier and more uniform, as power rates low. The duration of such training is not more than two hours rest between sets for 2-3 minutes.
The duration of training in the recruitment of muscle mass
Set of muscle mass can only break at constant muscle fibers, which is provided "pumping" pampas training session in which the number of working iterations varies from 8 to 12. The body recovers much quicker, as opposed to the power performance, since there is no need to show a good result in effect, to accumulate all the energy into a single point, so to speak.
Rest between sets for 1-2 minutes, the total duration of training is 1-2 hours, depending on your professionalism, for a beginner it is 2 hours, for a pro 1:00, with the proviso that he trains almost every day.
The duration of exercise for weight loss
Training for weight loss (aerobic training), not the best option for the gym (a small place, a lot of people, there is no fresh air). The best option is an aerobic exercise, it is run and jump rope. Run must be a lot, but with the mind. 30-60 minutes, not more, depending on your physical fitness.
Tips on training duration
You can train 2, 3.4 hours, but your training level should correspond to this, moreover, the longer and more burden on the body, the more time necessary for recovery. For most, it is enough for 1-2 hours that would urabotatsya in the gym. Of course, if you choose, everyday training, that is, with a frequency of 5 days a week, you will be missed, and 45-60 minutes for the study of muscles, someone is practicing with a frequency of 3 times a week, 1-2 hours to suit who exercise 1-2 times a week, it is necessary to train for 3-4 hours in the gym, working through most of the major muscles all at once.
Personalization factors that influenced the ideal duration of training
The answer to most questions about strength training begins with the words "depending on ..." and this is especially true for questions about their duration. The duration of training depends on many factors, including the following:
1. Your training experience: you are a beginner, you have average or you're an advanced athlete?
2. What are your goals: you exercise to improve appearance, this bodybuilding (muscle size), weightlifting (strength), health and sports uniforms, endurance, burning fat, or a combination of all the above?
3. Resilience: how do you carry a large amount of training?
4. Split Mode: you train the whole body, half of the body, or only one or two parts of a single workout?
5. Personal preferences: a training style you like the most: a short and intense or prolonged and relaxed?
6. Efficiency: The current results satisfy you?
7. Schedule: How much time you have and how much exactly do you want to spend on training?
If the program is suitable for your level of experience, consistent with the goals, preferences and brings excellent results, it is not all the same, what is its duration? Good question. Anyway, in all cases, except for the last item in the list. I do not care if you are very busy, and so it turns out that the time factor is very significant for the vast majority of people. I know in serious bodybuilders and athletes who train at 2, 3 or 4 hours a day, knowing that it will bring the best results. But even so, it does not need an average person with a job and family.
That's why so many coaches today specialize in creating limited training for people in time. Typically they use time-saving techniques, such as mini-circular and circular training supersets, dense training (short rest intervals), different parts of exercise on the body or on the minimalist mode using the whole body or a hybrid of compound exercises. Using can easily squeeze effective weight training in such techniques 30 minutes and a high intensity level if necessary. Given the balance of practical considerations, such as free time, personalization preferences and objectives, in conjunction with the physiological characteristics, such as energy supply and hormonal reactions, we can say that the duration of the workout 45-60 minutes - it is quite a reasonable practical guide. If the correct use of time, then that is enough to achieve the objectives in 90% of cases.
Serious bodybuilders, fitness models and athletes often train a little longer. My workout usually lasts at least an hour and often - 75-80 minutes. I love to train and I get excellent results. There is still some important questions. First, whether harmful to train longer than an hour, if you are not genetically gifted, enhanced professional drugs? Second, if there is an optimal duration of training to achieve specific objectives, such as the strength and growth of lean muscle mass? If yes, what is it?
It does not hurt whether strength training lasting longer than an hour?
Several series of studies have shown that somewhere between 45 and 60 minutes for weight training level of androgenic hormones such as testosterone drops, while the level of catabolic stress hormone cortisol increase. When this became known coaches, they (wrongly) interpreted these data as a recommendation to avoid workouts lasting longer than an hour. The whole training system has been developed and designed in accordance with hormonal reactions, and it concerns not only the duration of the workout. The choice of exercises, rest periods, weight, reps and time under load was carefully painted, depending on the "favorable hormonal response."
And it sold just fine, because they look so sexy and advanced in bodybuilding and weight loss on the market, hormonal diet and exercise. But these days, the whole issue of hormonal responses to exercise unquestioned and recommendations are reviewed.
Hormonal response to exercise is important, but that had been lost, so is the difference between short-term bursts of hormones and their usual level. My friend Brad Shoynfeld, sports physiologist, PhD with a specialization in the mechanics of muscle growth, explained: "The difference between chronically elevated levels of hormones and hormonal brief bursts, it's like the difference between apples and oranges They simply can not compare.".
He continued, adding that this does not mean that the level of hormones after exercise does not matter, just hormonal surges - is not the only factor in muscle growth. Muscles can grow as a result of weight training and no "ideal" hormone levels. Post-exercise hormonal surge rather plays a supporting role to enhance muscle growth than is the main determining factor. If that is not enough, some studies show that compared to the baseline testosterone level remains elevated for a further 90-120 minutes after training. And in the course of similar studies have shown that of the subject with the highest level of cortisol observed and maximum muscle growth. So today hormonal surges are no longer used as the sole method of evaluating the effectiveness of training and selection of its parameters, including duration. Hormones - this is only a small part of the picture.
The duration and intensity of your workout
Obviously, there is no any great length, but considering the personalization factors mentioned above, there may be an optimum time for you personally. Nevertheless, we can not discuss the optimal duration without taking into account the quality and intensity of the workout.
The importance of this point can not be overstated: the duration of the training does not necessarily reflect the quality or intensity. In fact, a longer duration is often the result of low intensity or quality of training, as the intensity and duration are inversely related. This is also true for cardio and fat burning. Suppose you were walking slowly at a speed of 4 km per hour. Of course, we can boast that "trained" for an hour and consider that this is sufficient to maintain the shape. But in fact, just a leisurely stroll intense enough to increase the heart rate of an indicator of the rest, and at this level burns few calories. You just walk around, we had a great time, but hardly encroached on their fat reserves.
The same thing happens with strength training and increasing muscle mass. There are many ways and the temptations to escape and spend time in vain. It is possible to spend in the gym a couple of hours of reading magazines, SMS correspondence with friends and chatter with friends, and with a pair of unobtrusive sets in between times. It is generally difficult to call a workout, if it comes to that. See how easy it is to make a mistake, if the judge training only for its duration? It makes no sense to consider it in isolation from the other criteria.
It's not the amount of time spent in the gym, but its quality. How intensely do you work? How intently? What is the relationship between work and rest intervals? How do you cope with the objective set for the day? How much work you made yourself? Do muscle strain turned out? You beat his previous personal record? With high quality and the intensity of effort you can achieve more in less time. That is 30- or 45-minute workout may exceed 60-90-minute.
The duration of training and the supply of energy
Another important consideration - a reserve of energy, metabolic and neural (and even psychological). Do you have a certain amount of gasoline in the tank. At some point, come tired and run out of energy. If at this time to continue to practice, you will suffer the quality of training and increase the risk of injuries due to the deterioration of performance art. The challenge is to figure out how long you can train with maximum efficiency without loss of quality efforts, and then develop a training plan that blends in that time frame. In most cases the time of depletion during intense exercise a force on the hour mark from its beginning, although individual factor is dependent on the species of exercise and training parameters, and in particular on the duration of rest periods.
For example, if between sets to make long breaks, as is customary in training on the force, the reserves of energy can even stretch more than an hour, and still feel the power. On the other hand, if the rest intervals are very short, almost non-stop training, you will do more sets in less time, but "puffed" much earlier. Even 30-45 minutes of high intensity metabolic training completely exhausting.
The choice of exercise also plays a role. On the day of the feet, doing a lot of sit-ups, is simply impossible to make the next set after one or two minutes after the previous one. You just can not catch my breath. If you hurry up with the next set, the training will be more "metabolic", but the transition to the next level Setu power plummet. In addition, not all can be pre-paint. The decision to speed up or slow down more often made on the level of feelings, this method is known as the instinctive training or autoregulation.
The duration of training and individual reaction in the UK
As if to further confusion from time to time one can see or hear about someone who trains for two hours or longer, and thus it absolute beast: a big, strong, lean and a great athlete. And imagine certain sports athletes who train for many hours every day, especially when you consider how a specialized training and in the gym.
In short, what gives the best results for you, fitting into the available time frame and duration of exercise is correct. I understand that this is one from the series "Depending on ...", but this is the meaning of. It is time to cease literally follow the training routine of books and magazines, and start listening to your own body, to learn the principles of intuitive training. At one forum someone recently quoted Emerson, who said: "Trust in yourself - is the essence of heroism." You should learn to develop their own training and instinct to trust him.
If you work with weights for 90 minutes, you feel like it and brings excellent results, it would be foolish to shorten the training due to the fact that somewhere it is written that the correct duration - it is 60 minutes. On the other hand, if the body and mind are telling you that 90 minutes of exercise, you just drain, not bearing fruit, you should try to reduce this time.