Really athletic people commit to exercising practically every day of the week and it doesn’t cost them, they talk about that adrenaline rush as an addictive feeling that encourages them to keep moving to experience it again. Those who, on the other hand, find it more difficult to get going, quick routines They are your lifeline stay fit and healthy without meeting daily at the gym. As for the favorite type of routine in each case, strength training It is the one that tones in less time while promoting fat burning. Another benefit? It is a great ally at all ages, even from perimenopause since it has been discovered that it helps prevent osteoporosis.
To get the most out of weight sessions, experts have revealed How much time is required to notice results if you only go one day a week? to the gym and also for those who train more than three. In addition, they tell us how much we need to rest between sets to optimize the effectiveness of the training.
© fpmovementHow long should each workout last?
The Fit Generation experts remind us of the recommendation of the American College of Sports Medicine (ACSM): “For those who can only train once a week, it is recommended that the session last between 60 and 90 minutes. Although this frequency may not be the best for ambitious long-term goals, it is much better than nothing,” the academy points out. on-line personal training and nutrition.
In the middle are those who go to the gym two to three times a week and also have a time range that they can adapt to their schedules: “With greater frequency, the duration of each session can be reduced to 45-60 minutes. “This allows more emphasis to be placed on specific muscle groups using splits such as torso-leg or pull-push-leg.”
As for the very athletic ones who go more than three days, “session duration may vary from 20-60 minutesdepending on the level of experience and personal objectives.” In short, those who train more frequently can sometimes afford to shorten the routines depending on the time available and the intensity of the training.
© magui_corceiroMotivation and objectives, other factors to take into account
In addition to time, there is another series of variants that influence when ending a session and the emotional moment experienced is fundamental: “Human beings do not train the same every day. If someone is not feeling at their best, they may need more time.either to complete the session or less if we choose to adapt the session to our mood. “Taking advantage of positive energy or mitigating negative energy is something to keep in mind.”
Experts also highlight the importance of the objectives sought with training, “such as increasing strength, muscle hypertrophy, resistance or weight loss, which can influence the duration of the session.”
Finally, and regardless of the objective sought with weight lifting (from increasing muscle mass to burning fat), breaks between sets play a fundamental role: “We could say that, Depending on our main objective, there is a more appropriate recovery range between seriesand that, depending on the total volume of series in the session, will determine the total duration of the session,” says Mario Muñoz from Fit Generation, Doctor in Sports Medicine and Master’s Degree in Exercise Physiology and Personal Training. An example ?The recommendation for muscle growth is breaks of between 60 and 90 seconds; although the key is to have a professional guide a customized program.