Saturday , January 16 2021

Fitness: move muscles – but with frequency?

During workouts a 48-hour wait may not require muscle growth, at least between the weight panels.

Justin Sullivan / Getty Images files

In order to alleviate the frequency, the rule of thumb is to do some type of aerobic exercise, unless it is every week. Although there are many controversies about the duration of each exercise, it usually suffices for a duration of 10 to 30 minutes (intensity) of physical activity.

Ask for the same question about weight training, and the answer is not easy. The American Sports Medical Association suggests at least two strength workouts per week, and it is even more likely to achieve the goal of improving muscle size and strength. The recommendation leaves plenty of room for experimentation with training frequency, but individuals recommend that the muscles recover 48 hours to return to a weight-room. Returning very quickly results in danger, experts say.

But like any exercise related to physical exercise, it is science, and then practice with gym rats and personal trainers, especially when recommending a recommendation that lasts most of the week-long room.

Keep in mind the cardiovascular environment, the first heart-shaped heart disease. In the flat room, however, frequent discussions are required to prepare a set of muscles or muscle groups throughout the week. There are plenty of musicians who receive everyday lifestyle in the gym, but they will tell you that they make up muscles for up to one week, making a lot of repetitions per each session. Therefore, it is recommended that there are less frequent repetitions, six-day cycles per week are not uncommon.

If you review some of the most important scientific publications on muscle enhancements, you will get a complete host results, but if other variables (weight lifting and repetition) are standardized, it is difficult to compare a set of results.

In an attempt to clarify, an American and Australian researcher analyzed the results of some studies, not only because individuals had a week-long weight show, but also repeated repetitions per week in each muscle group.

In order to improve muscle size, frequency was not an important indicator of success. High frequencies and low frequency schedules were similar to those of muscle enlargement, as long as the bumps during the week were similar.

Studies were trained and trained by men and women, and a variety of training frequencies were multiplied six times a week. Most data are based on two or three groups per group of eight to 12 times, considering that the standard weight training protocol is.

The conclusion is that the overall volume of muscle gain is more important than the frequencies, whether upper body muscles are smaller or lower body muscles. It is also true that beginners or veterans acted as individuals.

Researchers gathered research topics and results in one single data, with 800 people gathering.

It's also interesting about this research suggesting that 48-hour workouts do not include muscle growth, at least between the weight panels.

That said, the researchers stated that there was a high frequency of training and individualized responses, so it would not be surprising if your results were not reported in studies. But this is not the most important message of reception: once again, science has shown a fair amount of wiggle rooms in traditional exercise recipes, cardio, or weight training.

It is also important that variables, such as volume, frequency and intensity, should be generally considered, not partly: matching must often be offset by offsets. More and less frequent volumes will have similar results in lesser volume and more frequencies. That way, if you could only do it once or twice a week at the gym, you should think of longer workouts than someone you often see in the gym.

There are a couple of annotations. The goals for very specific exercises are usually very specific for exercises. And some bodies respond better and lower volumes better, so be sure to adjust accordingly. But if you plan on building your own strength and adding muscles, you want to build your workout schedule for several days, or if you want to spread the volume around one or more workouts per week.


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