Many people believe that the more you work out, the higher your workload, and consequently, the quicker the result. However, from the physiological point of view, this is not exactly true. For example, training everyday is suitable for increasing endurance – but not for gaining muscles.
In addition, daily exercise against a background of low calorie diets (ie, if you undertake a diet for weight loss) disturb the hormonal balance, leading to adverse effects on metabolism. In the end, everyone can train but only if they follow a number of rules.
Is it healthy to play sports every day?
It is wrong to consider sports solely as a means of burning calories. The mechanism of influence of physical training during the process of weight loss is not based on direct energy consumption from fat reserves, but on changes in metabolism – and, in particular, an increase in the rate of metabolism.
The main thing in the process of slimming down is consistency. By setting a date for the “perfect weight” every two weeks – and doing sports everyday – you will only harm your metabolism. In order to get rid of excess weight, you should train regularly for months, not days.
Exercising every day (especially on a diet) creates serious stress for the body – in fact, energy needs are increasing and the amount of food is decreasing. The body’s response will be not a sharp burning of fat, but the activation of energy saving processes.
Training duration
There are two slimming training strategies. The first one is a long average pace of exercise (for example, twisting the pedals of a bicycle for at least 45-50 minutes), the second one is a short but high-intensity exercise to activate metabolism and to burn fat quickly.
Training on a bike machine, fast walking or swimming can be done almost daily, however high-intensity training takes time to recover. You should not do circuit training, HIIT, Tabata and interval running more than 3-4 times a week.
Daily slimming exercises
The higher your daily exercise level, the more calories your body needs. Exercising every day increases the energy needs of basic metabolism while at the same time speeding up your metabolism – which definitely helps you lose weight faster.
Despite this, the total calorie intake is also important, as well as adherence to the rules of good nutrition. Many sports (from swimming to dancing) directly affect the appetite – the more activity the body gets, the more hungry it is.
In order to lose weight, you not only need to exercise, but also control the calorie rate. Otherwise, you risk increasing your body weight through a set of fat deposits – even with high levels of stress and daily exercise.
The benefits of sport every day
As a result of physical training, the body’s ability to store energy in the muscles (in the form of glycogen) rather than store it in fat depots is improved. This has a positive effect on the sensitivity of tissues to insulin – which is especially useful for people with high blood sugar levels.
In simple words, daily sport helps to reduce the craving for sweets and teaches the body to use reserves, not to create them. In addition, regular exercise helps control the level of stress hormones (primarily cortisol), as well as improve the cardiovascular system.
Is it possible to lift everyday?
Despite the benefits of daily (but moderate) exercise for weight loss, the body needs a longer resting period during strength training. Although it is also possible to go to the gym every day, it is recommended to alternate between heavy exercises for muscle growth and cardio.
The advantages of frequent training is the ability to work not only in large muscle groups (legs, back, chest), but also smaller ones. For example, one training session per week can be devoted entirely to press exercises and another to relatively easy bicep and tricep exercises.
How many times a week should I lift weights?
One of the most effective programs for muscle mass gain, ‘the triple split’ implies three strength training sessions per week. In addition, as we mentioned above, one day can be used for press pumping, as well as 1-2 full sessions of cardio training.
This division is based on the fact that the body needs up to 60 hours to fully recover large muscle groups. That is, if you have been training your chest, legs or back on Monday, the next time you work on those parts of the body should be no earlier than Thursday.
Reinforced nutrition also plays a role – strength training for muscle recruitment itself requires a 15-20% increase in caloric intake. If you are actively engaged in sports every day, your body needs at least 3000 cal per day.
If you exercise everyday (in a moderate manner and with a moderate reduction of calories), you can lose from 6-11 lbs per month. However, trying to lose weight by increasing the intensity of exercise while reducing your nutrition intake will only harm your metabolism.
