How long should people exercise each day
Muscle building: This is why you should NOT go to the gym every day
How often do you have to go to the gym to exercise? We all know that there is a minimum to see results (limiting your workout to just two days a week won't do you much good), but what many don't know is that there is a limit that must not be exceeded should be if you really want to gain muscle or lose weight.
Overtraining is counterproductive and has a number of negative consequences that can prevent you from seeing results. Then all you get is exhausted and frustrated. And that's not exactly ideal for those looking to gain muscle mass. (Also interesting: Effective arm training: The most efficient training for muscular superhero arms)
The endocrinologist Hans Selye was the first to scientifically fathom this: In his theory of supercompensation, which he explains in his book "The Stress of Life" (1956). Seyle said back then that exercise causes a certain type of wear and tear on the body, which causes muscle fibers to break down and we need to rest between workouts so that they can repair themselves and grow.
It's not that you can't train 6 days a week if you want to, just keep in mind that the body is divided into muscle groups and you shouldn't train the same group every day. Typically, you should let your muscles rest for 48 hours before using them again, meaning you shouldn't have two leg days in a row or exercise your arms every day. (Also Read: These 6 Military Exercises To Build Muscle Fast)
What can happen if you exercise (the same muscles) every day?
According to the experts, there are at least 5 things that can happen to the body if you overtrain it and that will keep you from getting the arms from Adonis Creed or the abs from Zac Efron at Baywatch.
Your performance begins to decline
If you don't have rest days in your routine, your body's ability to tolerate the exercise will be compromised, which means your performance will deteriorate and you may experience situations like overexertion, weakness, and pain. It also makes you more prone to injury and, according to the Mayo Clinic, you can even suffer stress fractures. (Also Read: Are Outdoor Gyms The Future Of The Gym?)
Weight loss will stop
You might think that to lose weight you need to exercise every day, but that's not entirely true. Overtraining (which is one way of destroying your body) also makes losing weight more difficult because overexertion increases the production of stress hormones like cortisol, which promote obesity. (Also Read: The Best Tips For Working Out At Home)
Your stress response increases significantly
If you exercise too hard, your body's stress response (fight or flight) stays active, creating a persistent stress effect that can increase your risk of heart disease, digestive problems, and cognitive impairment, according to the Mayo Clinic.
You are in a bad mood
If you're lacking motivation, feeling sad, unwilling, or irritable, it can be a sign that you have overdone. Overtraining also wears you down emotionally and has been linked to feelings of depression, according to a study published in Sports Health.
You can't sleep well
Yes, you may be too exhausted to sleep well. Overtraining can make it difficult to properly rest, which means your body doesn't have the time it needs to repair muscles. Your insomnia could be related to this. (Also Read: The Five Biggest Mistakes In The Six Pack Workout)
How Often Should You Exercise?
How many times a week you should exercise depends on your physical condition and fitness level, but the physical activity guidelines for Americans recommend a minimum of 150 to 300 minutes per week for medium-intensity cardiovascular exercise, or 75 to 150 Minutes per week of high-intensity aerobic physical activity, including muscle-strengthening activities two or more days a week. (Also read: Fitness: How Many Times a Week You Should Exercise For It To Have An Effect)
It is necessary to have rest days as part of the routine, and it is recommended to urgently get one after a very intense session at the gym. What exactly is rest? That doesn't mean sitting on the couch all day playing through Netflix, but choosing less strenuous activities that help you recover, such as a walk, some yoga, flexibility exercises, and meditation. (Also interesting: Forget the gym: you live longer with these sports)
Remember, not taking a break is one way to sabotage your own results.
This article appeared in the original under the titlePor qué no debes ir al gimnasio todos los días si quieres ganar músculoat GQ México
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