The main reason forcing girls to visit fitness centers is being overweight. The most effective method for burning fat is aerobic training, but in order not to lose muscle mass, aerobic training must be alternated with strength training. It is very important that your training program strikes a balance between these two types of loads, otherwise you will not be able to achieve your goal.
The training schedule should be chosen together with your coach or instructor, depending on your general physical condition and age. Typically, for women over 30, the ideal exercise regimen is one or two 30-minute strength workouts and two 45-minute cardio workouts per week. They should be carried out on different days so that the intensity of the load is not too great, otherwise destruction of muscle tissue and accelerated loss of muscle mass may begin. Take long rest breaks between strength training: this will not only restore muscle tissue that was torn during exercise, but also create additional reserve before a new session. A one-time or two-time strength training also has a positive effect on the psyche: you have time to recover and rest and look forward to the day of training with renewed vigor and desire. You should not train the muscles of one group more than once a week, with the exception of the abdominal muscles - they require regular tension. If in training you had to intensely strain all muscle groups, then they will need from 24 to 48 hours to fully recover. The more intense the strength training was, the longer it will take for the muscles to rest. Keep in mind that even when you give an intense load to one of the muscle groups, it is wrong to load another group the very next day. The whole body is involved in the restoration of strength, and with frequent training, it simply does not have time to rest completely. Exercising should be enjoyable, and for that your body must be rested. Listen to it and do not force the load, take a break between workouts until your muscles stop hurting, and return to the gym not immediately, but a couple of days after that. Experiment to determine how much break between workouts you need to fully recover.
