Find out if it will be beneficial for your health and physical development to do daily workouts like professional athletes. Most often, the question of whether it is possible to play sports every day is asked by novice athletes. Their desire to achieve the best possible result in a short time 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 exercise limits
First, it is worth finding out the reasons why a person decides to start visiting the gym. Most often this happens in those moments when people want to lose weight or restore their previous 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, this leads to a sharp increase in the load on the heart muscle and joints. By and large, in such a situation, all systems of the body work 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 wean themselves from physical exertion. Thus, you will again have to experience a sharp sharp pain in the muscles after training, which in sports is usually called DOMS.
It is a consequence of the production of large amounts 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 practicing for 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 the 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, it is worth resting for 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 an effective training program. If for some reason you cannot do this and decided to independently engage in your 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 turn to 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 of the girls go to the weight loss room and also want 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 love fitness so much 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 affect the number of sessions per week. First of all, it 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 make her figure slim and fit. If the training experience does not exceed three or four months, and during the training large weights are not used, 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 speed of recovery of large muscle groups. If yesterday you worked on the muscles of the legs or back, then today you can do a lesson, paying all attention to 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 do not use strength training and prefer to train in a group under the supervision of an experienced mentor, then again the answer to the question - is it possible to do sports every day, will be positive. But there is one condition here, 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.
If you have the opportunity to visit various sections, you can safely do it. When such an 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 exercising.
How to do sports correctly?
Now we will give recommendations on the organization of 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 to 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 the sports discipline.
Nutrition is half the success of training. We recommend all people who decide to join sports to reconsider their nutrition program. Most of us do not eat right, and if you continue in the same spirit, then you will have to wait for a very long time for positive results. First of all, you should switch to fractional meals and eat at least five times a day. At the same time, your diet depends on the goals that you have 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 minimal set of equipment and equipment.
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.
That's all we wanted to tell you about whether you can go in for sports every day. And more information on this issue in the video below:
