We all know that sport improves with health, muscle and visibility. During exercise, even if it is short but strenuous, the body secretes substances you never imagined happening in our body: anti-inflammatory substances, substances that activate fat-burning hormones, the body builds cells in the brain, secretes substances that strengthen the bone, of course strengthens and sculpts muscles. A real medicine from nature. But how do we know exactly how much we need to practice? Dr. Sean Portal, a sports physiologist and clinical dietitian argues that it is entirely up to your goal. So what is your goal?
“Every person has a different goal when it comes to training, so each trainee will fit a different training program according to his goals,” claims Portal, adding that there is a general training prescription for common goals such as: health, fitness, weight loss and toning, or building and shaping muscle mass.
How many times a week should you exercise for health?
According to the recommendations of the World Health Organization, in order to maintain health, we must strive for a total of 15 minutes a day, Portal explains. And that is enough to reduce morbidity and maintain health according to the recommendations of the organization. “The addition beyond that has a marginal contribution.”
How many times a week should we exercise to improve our fitness?
“There are 9 different fitness components. Most of us aim to improve cardiopulmonary endurance, strength and endurance muscle and flexibility. To achieve improvement in which” we will have to invest two to three times a week in training. There are common training methods that combine work on strengthening the muscles for example sets for each muscle and then a separate aerobic activity, or cyclic training or HIIT that combines strength and aerobics alternately. “Usually the recommended repetition range in the set will be 10-15 repetitions and an aerobic session of about 30 minutes for training at 70-85% of the maximum heart rate,” explains Portal, and in simple words – you need to sweat and work to improve your fitness..
How much will we need to spend on weight loss and toning?
A survey conducted by the Popular Sports Association in 2019, found that 14% of trainees, especially among women, exercise in order to lose weight or to get fit. “Dr. Sean Portal claims that for weight loss and toning you will also need to do resistance training two or three times a week, but you will probably have to reach a calorie deficit through conscious eating or a high energy expenditure regardless of the initiated fitness training such as 12,500,000 steps a day.” Studies show that aerobic exercise as a weight loss strategy is quite unsuccessful because most of us compensate for hunger and increased eating. Therefore, it is worth strength training and increasing steps throughout the day and a little aerobics for toning. “
How many times a week do we need to exercise to build muscle mass?
“To build muscle mass you must attend the gym for a minimum of 3 workouts, and it is usually recommended to divide the workouts into muscle groups, between 2-4 exercises per muscle for only 6-15 reps. In building muscle you will also need to maintain a long rest of 1 to 3 “Among the sets that will be able to withstand a large volume of sets. Common training methods are in sets, pyramid or dropset.”
Is it possible to get out of the house too?
“Toning is basically a ‘thinning’ of the outer fat layer and the visibility of the muscle tissue beneath it. To lower the outer fat layer we will need to reach a caloric deficit or through at least 12,000 steps a day. We will need to be mobile or eat less. Effective, that is – it brings the body close to the failure range. Effective effort in the range of about 20 reps, at a weight that is significant enough. If I can do 100 times a particular exercise, the exercise will probably not be so effective. The exterior and the prominence and emphasis of the muscle tissue beneath it. “
Why do people exercise a lot and not see the desired results?
“If the goal is fat burning and the trainee is unable to achieve it – he is simply not in a negative caloric balance and therefore no changes in adipose tissue are seen. The second possible reason is that it is necessary to change and re-stimulate the muscle. And increase the level of difficulty in training. “
How do we increase our motivation to train more?
“Do workouts that you like and do not suffer from, and create perseverance in you, that do not require you to drive an hour to the institute. It is much more effective to train a quarter of an hour a day in front of having an improvement at home than to train once a week for an hour and a half.”