If you are engaged without the guidance of a professional coach, who each time calculates the time and intensity of the load, it is not so easy to determine the necessary duration of training. You exercise too little — and the desired effect will be achieved, and if you overdo it — then unpleasant sensations in the muscles and general exhaustion will not give the promised surge of energy from playing sports.
Usually a quality workout for someone who is not a professional athlete takes an hour and a half with a warm-up. Engage in this scheme is enough 2-3 times a week.
Beginner or Pro?
When we are just starting our classes, the first six months of training will have to spend more time than in the future. The reason is not that beginners have to work harder, it’s not at all. The fact is that ignorance of the technique — a lot of time for beginning athletes does not spend on training itself, but on learning the right technique, acquaintance with various simulators and rest. You will have to rest a little more, because the stock of endurance has not yet been formed.
So, for beginners it is desirable to train for an hour of ten minutes-an hour and a half.
After six months, you will leave almost more time for high-quality strength training. By itself, it can last 45 minutes, and with cardio on the same day-exactly an hour.
Those who are engaged for more than six months usually do not need to spend so much time on cardio training to drive excess weight (if any), so the time is reduced even more sharply.
Objective of the lesson
For muscle growth, obtaining relief and acquiring a toned figure, you need not only to engage, but also have time to stop in time. Muscle building, as a rule, will succeed only if you are not overworked, that is, the entire stock of glycogen has not come out of the body. Strength training can last 45 minutes, no more. Then the muscles will not form again, even if you try very hard.
If you need to lose a certain amount of weight, then just at this time you need to start cardio training — glycogen has been spent, and the body will take energy from subcutaneous fat stores. True, the muscles in this scenario will form much more slowly.
Do not forget that any weight loss with a treadmill or exercise bike will be useless if you do not maintain it with a meal schedule without excessive calorie intake.
When is it time to leave?
In some cases, it makes sense to finish training earlier than planned. Of course, these are the cases when you begin to feel bad, feel pain in ligaments or joints. In addition, you need to constantly monitor your heart rate and breathing. If even during the rest period they remain at a high level, it means that you need to stop and reconsider the intensity of the load.
The Fresh Fitness Center in the lakes invites you to classes with a coach who will choose the perfect program for you! With it, you will not need to wonder if you have already trained enough — or not yet.
Fitness and health 