Novice athletes often make the mistake of trying to do as many approaches as possible when performing exercises. They train daily, forgetting that the body needs time to recover.
The situation is complicated by the fact that one coach may advise daily activities, and another talk about visiting the gym 2-3 times a week. But daily workouts are ineffective, so you shouldn't.
Why you shouldn't go to the gym every day
The main rule, which will first of all be told by an experienced trainer, is that quality is more important than quantity. In addition to exercise, sleep and sports nutrition, it is also important to alternate loads and rest, because complete recovery of the muscular system takes up to 10 days.
For effective training, you need to make a program. It includes all of the above factors: diet, sleep, amount of rest and exercise. Yes, world-class athletes train daily, and even several times a day before the competition, but their daily regimen includes massages, and they introduce pharmacological preparations and supplements into their diet. The average person is deprived of this, so the athlete's program is not suitable for him.
The rule of 20th century bodybuilders was daily training. Arnold Schwarzenegger, for example, spent 2 workouts a day, 2-3 hours each, doing in the morning and in the evening. But such an approach will be effective only for athletes provided with pharmacological support and methods of rapid muscle recovery. For all other gym goers, daily workouts will not work.
How to train
More recently, among sports doctors and professional trainers, it was believed that a daily training regimen should be built on the regular alternation of loads on different muscle groups. Only one muscle group is trained in one day.
Modern studies and observations have shown that with such a schedule, the loaded body of an athlete is not able to recover in a timely manner. With the rapid achievement of the effect on muscle groups as a whole, the entire body was injured with daily increased loads.
The doctors paid special attention to the fact that with such a schedule, the nervous system is overloaded. She cannot cope with constant stress, nervous tension builds up and reduces overall work efficiency. After a while, the results fell, and the athlete suffered from overtraining.
They offer to fight this unpleasant phenomenon with the help of special dietary supplements that stimulate a quick recovery of the body, as well as building muscle mass. side effects are possible, since with the daily consumption of artificial additives, health suffers, the work of the digestive system is disrupted.
The modern technique suggests canceling daily workouts. Amateur athletes during one day should work out several muscle groups according to the principle of combination. This is the chest and back, then the legs and shoulders, abs and arms. This approach improves the production of anabolic hormones responsible for muscle building.
At the same time, workouts take place 3-4 times a week, for 2-3 muscle groups per day. They turn out to be more effective than daily pumping of each muscle group in turn.
