How often should I exercise?
The answer of the training frequency can depend on the individual and therefore vary from person to person: Some people can train intensively 3 or 4 times a week and achieve excellent results, and some people who have already trained intensively 3 times can feel fluid retention and fatigue. There are those who can concentrate on more aerobic sessions and less lifting and those who are satisfied with purely anaerobic training. There are those who alternate 2-3 sessions of short duration and high intensity with 2-3 others of long duration and low intensity. There are those who do only high intensity workouts.
Then there are those who, free from all that has been written so far, simply do functional training for *your* sport: Have you ever seen football players doing bodybuilding? They would break their joints! And have you ever seen a gymnast trying to develop a muscle enlargement that would prevent the fluid and harmonious movements of his sport?
We can try to give you some guidelines that start from the basics of training.
Frequency of training for beginners.
DO NOT TRAIN EVERY DAY! Remember the principles of variety, diversity and graduation! If you train every day, you are simply causing your body to wear out and force it to “survive”, slowing down the metabolism and reducing more quickly the (few) energies left over for the basic life processes. In practice, you will initially accumulate weight and water retention and will have to deal with chronic fatigue, which in the most severe cases can affect your daily life. In women, the cycle can become problematic: It can be interrupted or there can be spotting.
Only athletes (and often not even they) who are properly supported by nutritional supplements and a team of masseurs, osteopaths and nutritionists, train daily.
The muscle grows at rest.
– STOP IF YOU FEEL TIRED: The line between “I’m really tired” and “I don’t feel like it” is VERY thin and only you can tell what state you are in. Surely in the second case a movement will give you a feeling of well-being that justifies the effort, in the first case it will only be counterproductive instead.
Physical fatigue sometimes manifests itself in a devious way: You may feel great during exercise (endorphins and adrenaline work wonders), but then you may feel less focused or irritable on your studies or work, or you may find that you would have liked to stay in bed for a few more hours. Listen to the signals your body sends you.
– ATTENTION TO THE SIGNALS: If you are on a slimming course but have not lost weight for three weeks or, worse, have gained weight, you should stop and talk to your dietician and a certified trainer, because it is almost certainly time for a change. The diet and training you have been on will increase your cortisol levels, leading to the classic triggers of inflammatory reactions: numbness, fluid retention, nervousness and slowing of the metabolism. In this case you should reduce the frequency and / or load of training and/or increase food intake.
– BE REALISTIC! If you are 1.65-1.70 m tall and weigh 60-63 kg (and that has always been more or less your weight), you should not knock on 55 kg, because your body will do everything to prevent this. This is his homeostasis, his balance: he works well with this weight. In the beginning you might manage it, but in the end your body will always try to return to its state of balance and well-being. If you put up with aerobics, running, walking, functional, repetitions on the track and the “Sunday I’m going to the mountains too”, this will only lead to frustration and obsession with an activity that must, on the contrary, make you feel good.
However, the situation is different if you have gained weight quite quickly: If you have always weighed 55-58 kg and within a month or two you weigh 63-65 kg, it is necessary to understand what you are doing wrong in order to regain balance.
If your weight has always been stable, but you have never done any sport (or exercised inappropriately), you may not be very strong and may be more “cuddly”. In this case, you could certainly try to tighten up: same weight, but more defined!
A good way to find out if you are training correctly and with the right frequency is to ask yourself: “Am I reaching my desired goal? If the answer is “no”, you should clearly find out what you are doing wrong: it could be that you are exercising in the wrong way (maybe you think that just “burning calories” helps), or you are exercising too much or too little. In any case you should support your training with the right nutrition.
Perfect fitness is subjective: it depends on who you are, what you do, how structured you are and the physiology of your body.
So by “perfection” we mean a state of physical *and* mental well-being that can be maintained without too much sacrifice, without obsession, and that allows you to have a healthy, functional, energetic body to live in harmony.
Sport and motor activity in general are only of fundamental importance if they are practised in compliance with the rules and with a good dose of common sense, i.e: You have no right to make excuses for not doing sports, just as you do not have to put aside more important aspects of your private life to respect your training session. Search for the right balance.
We wish you a lot of fun in your training and success in achieving your personal goals.