Today, training in the gym is perhaps one of the most common types of sports activities. In the simulator, you can pump up muscles and lose weight, and simply diversify your basic workouts, if you are, for example, doing hockey or cross-country skiing. However, most fitness trainers are desperate to warn beginner athletes not to overuse these activities as they can lead to overtraining, poor performance, and possibly loss of motivation.
Indeed, the training process should be treated very carefully. A beginner athlete can incorrectly calculate his strength, make a mistake in building a training plan, miss the opportunity to recover muscles after training, which will inevitably lead to "overtraining", and possibly injuries.
What to look for
Considering the issue of the possibility of daily training for different muscle groups, you should pay attention to a number of points:
1. Gender and age characteristics of the athlete.
As you know, the process of muscle recovery is directly related to anabolism (one of the components of metabolism or metabolism), which takes place in the cells of the human body. The processes of anabolism and catabolism are regulated by hormones, in particular testosterone. Testosterone levels in the cells of a man's body (especially between the ages of 15 and 30) significantly exceed those in the cells of a girl's body (in a ratio of about 10 to 1). This explains the physical superiority of men over women. The processes of restoration of muscle and bone tissues of the body in men proceed faster, which means that the likelihood of "overtraining" in men is lower.
However, do not forget about the desire of men for quick victories, a careless attitude to the technique of performing exercises and working weights. This explains the fact that men are injured more often in training.
2. The level of the athlete's training.
Everything is important here: training experience, experience in other sports, break period, etc. For an experienced athlete, the question of the possibility of daily training is not relevant, because, if it is necessary to prepare for the next competition, he (or his coach) knows how much he needs to train, what weights to pick, how much to rest, what exercises and in what sequence to perform, etc. etc. An experienced athlete knows and feels his strength, his body. For a beginner athlete, daily workouts are not recommended.
3. Intensity of training.
If we are talking about strength training using heavy weights (85% of the repetitive maximum and above), then it is definitely not recommended to do more than 3 strength training per week. If you decide to do more often, you should diversify your training program, change the trained muscle groups, supplement it with light workouts (40-60% of the re-maximum), "pumping", "cardio exercises", endurance exercises, hands and fingers, press, etc.
4. Food and rest.
Do not forget that experienced athletes, starting preparation for competitions and increasing the number of workouts to 2-3 per day, eat very intensively (make 5-6 meals a day, enrich their diet with high-protein foods, etc.). In the case of daily training, your body will need a lot of strength and resources to recover. You should take care of at least 8 hours of sleep, sports nutrition (mainly amino acids), high-protein foods.
5. The presence of a coach.
If you are working with a trainer, and he, having analyzed your age, your abilities, has drawn up a training program for you, monitors your diet and monitors you during training, then the danger is minimal. But if you decide to go in for sports for the first time, signed up for the gym from Monday and plan to do 7 times a week, then you should cool down your ardor, even if there is very little left until the summer.
Do not forget that physical education and sports should make a person beautiful and healthy, and not vice versa.
Each of us is unique, and it is very difficult to answer unequivocally the question of the possibility of daily training. If you have recently started to play sports and are doing yourself, then you should not exercise more than 3 days a week, regardless of gender and age.
