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Most often, the question of whether it is possible to play sports every day is asked by novice athletes. Their desire in short time getting the best possible result is understandable. At the same time, they often give their all in the classroom, leaving all their strength in the hall. Quite quickly, their enthusiasm gives way to surprise at how pro-athletes can exercise on a daily basis. The answer is quite simple, because they have been training for many years, and their body has learned to take stress well. This is not typical for beginners, and today we will tell you about whether you can go in for sports every day.
The scientific rationale for limiting exercise frequency
First, it is worth finding out the reasons why a person decides to start visiting the gym. Most often this happens at those moments when people want to get rid of excess weight or restore the old slim figure... If you started to play sports with the aim of losing weight, then you shouldn't even talk about whether it is possible to play sports every day.
It should be understood that if you are overweight, then this leads to a sharp increase in the load on the heart muscle and joints. By by and large in such a situation, all systems of the body are working at the limit of their capabilities. It is quite obvious that excessive physical activity in such a situation can lead to serious negative consequences.
If you previously went in for sports and now, after a long break, decided to resume training, then it is important to understand that the body as a whole and the muscles in particular, have managed to break the habit of physical activity... Thus, you will again have to experience a sharp sharp pain in the muscles after training, which in sports is usually called dizziness.
It is a consequence of the production of large quantities of lactic acid, which is a metabolite of energy reactions. Do not underestimate this signal from the body, as otherwise you may be forced to stop exercising no longer of your own free will.
If you have already been doing a couple of months and the body has been able to adapt to a certain load, you should not immediately increase the number of exercises throughout the week. The body needs time to recover, and it is at this time that the muscles grow, and the fatty tissues are actively burned.
If you don't give your body enough time to recover from exercise, you will end up in a condition called overtraining. The most unpleasant thing here is not the fact that this condition negatively affects not only the muscles, but also nervous system... It is the central nervous system that recovers after physical exertion for the longest possible time and you will have to stop exercising for at least a week or even two.
Of course, the body of each person is a unique mechanism. Someone is able to recover earlier, while for others this process may be delayed. However, there is a general recommendation that you need to rest for at least 24 hours between classes. In most cases, this period of time is enough for the body to restore the work of all systems.
Even if you are using cardio loads, and not strength, you should rest at least a day. It should also be remembered that with an increase in the load, it increases and the body needs time to recover. This primarily applies to large muscle groups: legs and back. They can take about 72 hours to recover.
It is quite difficult for beginners to properly organize their training process. We recommend that you seek the help of an experienced trainer who will create an optimal training schedule for you and create effective program training. If for some reason you cannot do this and decided to do your own training process, then adhere to the following rules:
- Do not exercise more than three times in a week.
- After class, you need to rest for at least 24 hours, and after working on the muscles of the legs and back - 48 hours.
- If you have problems with blood pressure or the work of the heart muscle, then monitor their values and, if necessary, consult a doctor.
- If you want to increase the frequency of your workouts, then you should contact a good massage therapist who will help you get rid of excess stress.
- Distribute the workouts of the muscle groups on different days, remembering that the small muscles recover faster.
Can girls go in for sports every day?
Most girls visit the weight loss room and also want to get quick results... They are equally interested in knowing the answer to the question of whether it is possible to play sports every day, in comparison with the guys. If you are so fond of fitness that you are ready to visit the gym every day, then this is good, but you should be extremely careful with frequent exercises. When a girl wants to know if it is possible to play sports every day in order to get rid of excess weight as soon as possible and is ready to exhaust her body for this, then the answer will definitely be negative.
Several factors influence the number of sessions per week. First of all, this is the intensity of the classes and their type. In addition, the level of training of the girl and the goals set for her are important. Let's look at a few examples to answer this question.
The average girl goes in for weight-loss sports to keep her figure lean and fit. If the training experience does not exceed three or four months, and during the training they are not used large weights, then the body will be able to recover in about a day.
In this situation, it is worth training three times a week using strength training, and in the pauses between anaerobic loads, you can conduct cardio sessions. In such a situation, the body will be able to fully recover, and you will be able to achieve your goal.
If a girl has been training for more than a year, then she uses serious weights and will need at least two days to recover. If you directly answer the question of whether you can go in for sports every day, then the answer may be yes. However, there is one nuance that should always be remembered.
We have already talked about this, namely about the rate of recovery of large muscle groups. If you worked on the muscles of the legs or back yesterday, then today you can do a lesson with all your attention to the small muscles. Also in such a situation, it is allowed to conduct a cardio session, lasting about half an hour. However, at least one or better two days a week should be completely free of exercise.
If you are not using power training and if you prefer to study in a group under the supervision of an experienced mentor, then again the answer to the question - is it possible to play sports every day, will be positive. But here, too, there is one condition, which must be observed - your daily workouts should be of a different nature.
Let's say yesterday you did dancing, and today you can go to yoga. After that, you can do interval classes, and another day visit Pilates. This workout schedule can be perfect for fitness lovers who are looking after their figure.
Subject to availability, visit various sections, you can safely do it. When this opportunity is not available, then choose the type of fitness that you like best. You can try it daily, and if you do not feel discomfort or excessive fatigue, then continue to exercise.
How to do sports correctly?
Now we will give recommendations on organizing training, which can be useful to those people who decide to start playing sports, but do not know anything about it. First of all, you must be sure that you have no contraindications. To do this, it is worth going through a full medical examination. If chronic diseases have been diagnosed, then the doctor will help you choose the sport that will be most useful for you.
There are a large number of sports out there now, and you can definitely pick something up for yourself. It is very important to remember that your workouts must be physically and emotionally satisfying. If this is not the case, then it is definitely worth changing your sports discipline.
Nutrition is half the success of training. We recommend that all people who decide to join sports to reconsider their nutrition program. Most of us do not eat right and if we continue in the same spirit, then positive results you will have to wait a very long time.
First of all, you should switch to fractional meals and eat at least five times a day. Moreover, your diet depends on the goals that you set for yourself. Nutrition for weight gain and weight loss differs significantly and this is a very broad topic. We can say now that you should give up alcohol and tobacco, as well as unhealthy foods that have no nutritional value for the body.
Most people, deciding to start playing sports, do not pursue the goal of achieving high results. It is enough for them to lose weight or pump up muscles. Contrary to popular belief, training at home can also be effective, but you should have a minimum set of sports equipment and inventory.
For home workouts to be effective, you need to pay attention to several factors:
- Eat properly.
- Do not overload the body.
- There are many effective exercises and you don't need to invent new ones. Master the technique of classic movements.
In the study, researchers from the Faculty of Health and Medicine at the University of Copenhagen followed 60 healthy, overweight Danes for 13 weeks.
The subjects were divided into two groups of 30 people, one of whom trained daily for an hour, and the other for 30 minutes a day, while all participants in the experiment used a heart rate monitor and a calorie counter. As a result, scientists have found that even 30 minutes of daily exercise is enough to lose weight.
Mads Rosenkilde of the Department of Life Sciences says: “On average, men who exercised 30 minutes a day lost 3.6 kilograms in three months, while those who exercised an hour lost that period is only 2.7 kilograms. Meanwhile, the decrease in body weight in both groups was about four kilograms. "
“Participants exercising 30 minutes a day burned calories faster than expected given their training program... In fact, we can observe that training for an hour instead of 30 minutes does not provide additional weight loss or additional fat burning. Men who exercised more lost too little given the energy they burned up while running, cycling, or rowing. Thus, thirty minutes of concentrated physical activity produces the same positive effects as an hour, ”continues Rosenkild.
According to scientists, the results obtained can be explained by the fact that the half-hour training was given to the study participants with ease, in connection with which they had the desire and energy for further physical activity after daily training sessions. What's more, those who exercised for 60 minutes a day likely ate more food, so their weight loss was slightly less than expected.
Rosenkild notes:
“Our study participants trained every day for three months. All training sessions were planned to induce light sweating, however, subjects were also expected to increase their training intensity three times a week.
Meanwhile, it would be interesting to study training as a form of transportation. Everyone knows that they are incredibly beneficial for physical and mental health. However, the problem is that training takes a certain amount of time. If we could teach people how to train on the way, for example, to work, it would be just great. "
Almost everyone who is just starting to conduct their first training in gyms, and experienced athletes often have a question: "Is it possible to train every day?" It is important to understand that quality is more important than quantity. In addition to such basic components as sleep and proper nutrition, a competent alternation of rest and stress is an integral part. Full recovery period muscular system is about 10 days.
To train properly, you need to think over the program. She, as a rule, involves sleep and directly the very amount of time for rest and exercise. World-class athletes train every day, morning and evening, with only one day of rest per week. However, their preparation program includes massage, supplements and pharmacological support. All this is most often in short supply for an ordinary person. Therefore, a professional program will not work.
In addition to the number of days per week, the hours spent in the gym are an important factor. General rule for the leading systems, the alternation of cardio and strength exercises remains. The essence of the second type follows from the name, but many questions arise with the first. Cardio is activities that train endurance, such as running or swimming. These are important components of any workout that cannot be neglected.
There are various supplements with which the body can recuperate much faster, but the daily use of such substances can be bad for your health.
The time for normal, but incomplete muscle rest is usually within 3 days. This figure varies greatly depending on experience. Newbies can take a whole week. Much also depends on the muscles themselves. So, large ones assume a long recovery, small ones, accordingly, rest faster.
For example, the legs, which occupy about 50% of the total muscle mass of the body, often should not be loaded. Hands correspond to 25%, so they need 2 times less time to recover. The biceps, triceps and shoulders should be trained more often than others, but they are often used when working on larger ones. Therefore, it is important to take into account the indirect participation of one or another muscle group.
Number of workouts
How many should be the number of visits gym a week for beginners and amateurs? Those who have recently decided to get a pumped-up body should focus on the diagram "1 day of training / 2 days of rest"... But provided that the loads correspond to the level, and after training you will feel fatigue. If such a frequency of classes does not cause any special difficulties, then it is worth going to the amateur stage, the number of classes will increase up to 3-4 times.
For those looking to lose weight, the number of workouts can be very different. The fact is that when losing excess weight, cardio exercises are more priority, and they can be performed daily without harm to health. But you should not practice through force, since classes with overweight much more difficult, in addition, there is the likelihood of a sharp deterioration in the condition. Therefore, before starting intensive weight loss you should consult your doctor.
If you use strength exercises, then the weight may, on the contrary, increase, as it will increase muscle mass, which will not contribute to the destruction of fat. Therefore, it is worth switching to such exercises only after dropping a few pounds thanks to cardio exercises.
Health
Do not be discouraged if, for some reason, you are not able to allocate the recommended 30 minutes a day for sports. The fact is that even if you find the opportunity to practice 15 minutes a day, then and this can help your health, as evidenced by the growing body of evidence... So, for example, those who exercise as little as 15 minutes a day (or 90 minutes a week) reduce the risk of sudden death by 14 percent and extend life expectancy by three years.
Considering all of the above, there is no forgiveness for sloths and sloths! After all, regular exercise strengthens muscles, reduces the risk of certain diseases, and improves mental health. Moreover, the more we do, the more use for our health... However, as often happens, there is not enough willpower, then time, and most often, both. For such people, researchers have found that the minimum duration of beneficial activity is 15 minutes.
So, 15 minutes of exercise a day can help extend your life, according to Taiwanese researchers. Dr. Anil Nigam of the University of Montreal believes that this fact can make many people believe that they can find time to be physically active in their busy lives. Nigam is not directly related to the study of Taiwanese scientists, but became interested in its results.
In special recommendations for the lesson physical education which are developed by the World Health Organization and which are followed not only in the United States of America, but also in many other countries, it is indicated that the minimum time for sports that can provide health benefits, should be at least half an hour a day on most days of the week. Experts recommend brisk walking, cycling and water aerobics.
Realizing that for many people it is hard enough to find at least half an hour to devote to doing physical exercise, representatives of various health groups suggested breaking the classes into shorter time intervals. and do, for example, 10 minutes three times a day... However, one of the most recent and large studies led by the National Health Research Institutes was to determine whether the body would benefit from activities that last less than the recommended 30 minutes a day.
The researchers noted that people in eastern Asia - including China, Japan, and Taiwan - tend to be less physically active than their western counterparts, and they tend to exercise less intensely. In a large-scale survey attended by 416 thousand adult residents of Taiwan who were asked how often they exercised during the previous month. Based on the responses of the respondents, they were divided into five groups according to the level of physical activity, from the most inactive to the most active.
If you think that this is the end of the research, then you are deeply mistaken! Researchers took the question seriously and tracked the progress of all study participants for eight years. calculating the approximate life expectancy of each... The study found that those who exercised for at least 15 minutes a day - 90 minutes a week - decreased their risk of so-called sudden death by 14 percent (obviously, the researchers lost a lot in those eight years!).
As noted, both men and women benefited from such sports. In fact, every additional 15 minutes a day can reduce the risk of sudden death by an additional 4 percent compared to those who did not exercise at all. How does a further increase in the duration of classes affect the degree of risk?, scientists did not report. Also, scientists do not report what to do with those for whom 15 minutes of sports a day is an unbearable burden. In the end, each person chooses for himself how long he would like to live!
But not everyone has the opportunity to devote a lot of time to learning the language. How to deal with, for example, an entrepreneur immersed in business development 24/7? English teachers have found a way out.
There are tons of techniques on the Internet that promise to help you learn English in 30 minutes a day. Many books have been written with detailed explanations. And we decided to figure out if it's really possible to learn foreign language, devoting to classes every day for half an hour.
A bit of numbers and calculations
At first glance, it seems that 30 minutes a day is extremely short for language learning. After all, we are accustomed to that this is a laborious and time-consuming business.
Half an hour a day is 15 hours a month or 180 hours a year. If you look from this angle, it no longer seems that too little time is devoted to classes. The standard English course is designed for 3 lessons per week for 1.5 hours. With such a schedule, it turns out 18 hours a month. Not much more than doing half an hour a day.
Why the 30 minutes a day system is so controversial
During training, the vast majority of people form a false perception of its effectiveness.
Let us explain what this means. 95% of people believe that being tired after learning English is a testament to their learning outcomes. The brain receives a lot of information and digests it.
But in reality, fatigue only means that attention is declining and it is more and more difficult to maintain it. The maximum learning result is achieved precisely in the first 30-50 minutes, depending on the level of interest in the topic. At this time, neurons are fully ready to perceive new information.
That is why lessons in schools last 40 minutes - children's brains simply cannot stay in concentration mode any longer without interruptions.
The meaning of the "30 minutes a day" system
The technique of learning English in 30 minutes a day is not designed for instant results - you cannot begin to communicate freely with native speakers in a month. But the main advantage of the system is continuity.
The Heinrich Ebbinghaus curve shows how information is forgotten. The next day, the brain loses up to 50% of the acquired knowledge - associative chains are created slowly, so the information does not have time to be fixed in the memory.
But if you repeat it for 3 days in a row, then on the 4th day the loss will be only 10%. If there are 2-3 days between repetitions, as many classical training systems suggest, then memorizing 90% of new information will take about 2 weeks instead of 4 days.
If you study 10-12 words 2 times a week using the “30 minutes a day” technique, then you can actually learn 80-100 new words in a month. If you do not miss classes, it is quite simple - a properly constructed repetition schedule will speed up the study at times.
The required minimum for everyday communication - 350-400 words - can be learned in 4 months - and this is with independent studies.
How to use the 30 minutes a day system
The technique for learning English in 30 minutes a day is based on small, multidisciplinary exercises. Here we will give full complex, as the creators of the technique advise.
Exercise 1. Vocabulary
It takes 10 minutes to learn new words. This is the main exercise - as long as your vocabulary will be enough to easily understand 90% of any information read or heard.
Learn what is more convenient for you. But it showed itself best of all classic way with cards. By the way, on many interactive portals for learning English - LinguaLeo, DuoLingo, EnglishDom - this method is the main one. You can do the exercises right there.
Exercise 2. Dictation
Trains at the same time listening comprehension, grammar, spelling and punctuation. To write a dictation, it is not necessary to strain someone and force them to dictate the text. Use resources with recorded dictations for this:
- Dictationsonline is a great resource for language learners in different levels... The text is read by professional speakers, so it is clear from the first listening.
- Rong-Chang is a large collection of dictations on various topics. True, the site does not have a gradation in complexity, so we recommend listening to dictations from the first issue without skipping.
- Breaking News English is an excellent collection of online dictations that are divided into phrases for convenience. You can immediately write and check the result.
On average, writing and checking a small dictation takes 15–20 minutes.
The exercise should be repeated 1-2 times a week.
Exercise 3. Composition
It takes 15-20 minutes to write an essay with 8-10 sentences. You can choose any topic - from the story of a recently watched movie to a fantastic micro-story.
The main thing is that the topic is not boring, and you get pleasure from the composition - then the exercise will bring results. To avoid mistakes, use simple sentences at first and only those grammatical constructions that you know. But gradually you can complicate the essays.
You need to repeat the exercise 1-2 times a week.
Exercise 4. Grammar
Learning English grammar is much easier today than it used to be. Interactive sites allow you to immediately see your mistakes and correct them. The main functions of such applications are similar - just choose the one that is most convenient for you.
In 20 minutes, you can complete 3-5 grammar exercises.
You need to repeat 3-4 times a week.
Exercise 5. Reading Books
It is worth starting with books with simplified vocabulary, but after six months you will be able to understand almost all the works that you want to read. The internet is full of book selections in English for beginners - pick up and start reading.
Be sure to write down unknown words that you find in books and add them to the dictionary of the studied words. They must be repeated in order to fix them in memory.
Even if you read 2-3 pages in 20 minutes, it will give results.
Although this exercise can be given a lot more attention. Indeed, in a long line you can carve out 15 minutes for reading, and in transport on the way to work - all 30. It all depends on the desire and how much you will be captured by the book.
Exercise 6. Listening to audiobooks
It is a little more difficult to perceive the language by ear. We recommend starting with children's fairy tales - they are as simple and understandable as possible in vocabulary, and the announcers speak slowly.
20 minutes is one little tale.
You need to repeat the exercise 2-3 times a week.
What is the result? Does the method really work?
To create a complete training system, you simply distribute all the exercises evenly in your schedule. And you know what? The method really works!
With 30 minutes of classes a day, you can reach the Intermediate level effortlessly in six months.
The main thing is not to miss. After all, the half-hour training system will give nice results, only if classes are continuous - without days off, holidays and force majeure. Even one missed class can kill the results of an entire week. So for those who like to be lazy sometimes, this method will not work. And for those who do not have enough time for full-fledged training, it will seem like a real godsend.
Learn English effectively and with fun!
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