Many are sure that the more workouts, the higher the volume of loads, and, ultimately, the faster the result. However, from the point of view of physiology, everything is not so simple. For example, exercising every day is good for increasing stamina, but not for pumping muscles.
In addition, daily exercise against the background of reduced caloric intake (that is while following a diet for weight loss) disrupts hormonal balance, leading to undesirable consequences for metabolism. Ultimately, everyone can train only if they follow a set of rules.
Can I exercise every day?
It is a mistake to consider sports solely as a means of burning calories. The mechanism of the influence of physical training on the process of losing weight is not based at all on the direct expenditure of energy from fat reserves, but on a change in metabolism – and, in particular, an increase in the metabolic rate.
The main thing in the process of losing weight is consistency. By setting an “ideal weight” date in two weeks and exercising every day, you will only hurt your metabolism. In order to get rid of excess weight, you need to train regularly – but for months, not days.
Exercising every day (especially against the background of dieting) creates serious stress for the body – in fact, energy requirements increase, and the amount of food decreases. The response of the body will not be a sharp burning of fat, but the activation of energy conservation processes.
Workout duration
There are two training strategies for weight loss. The first is long-term workouts at an average pace (for example, cycling for at least 45-50 minutes), and the second is short, but high-intensity workouts to activate metabolism and quickly burn fat.
While cycling, brisk walking, or swimming can be practiced almost daily, high-intensity training takes time to recover. You can do circuit training, HIIT, Tabata, and interval running no more than 3-4 times a week.
Daily workouts for weight loss
The higher the daily level of physical activity, the more calories the body needs. Exercising every day increases the energy requirements of your basal metabolic rate while boosting 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 proper nutrition. Many sports (from swimming to dancing) directly affect appetite – the more activity the body gets, the more you want to eat.
In order to lose weight, it is necessary not only to exercise but also to control the calorie intake. Otherwise, you run the risk of increasing body weight due to the accumulation of body fat – even with a high level of exercise and daily sports.
The benefits of exercising every day
As a result of physical training, the ability of the body to accumulate energy in the muscles (in the form of glycogen) improves, instead of storing it in fat depots. This has a positive effect on tissue sensitivity to insulin – which is especially beneficial for people with high blood sugar levels.
In simple terms, daily exercise helps reduce sugar cravings and teaches the body to use reserves rather than build them up. In addition, regular exercise helps control the level of stress hormones (primarily cortisol) and also improves the functioning of the cardiovascular system.
Can you exercise every day?
Despite the benefits of daily (but moderate) exercise for weight loss, with strength training, the body needs more rest. Although you can go to the gym every day, it is recommended to alternate heavy muscle-building exercises with cardio.
The advantage of frequent training is the ability to work out not only large muscle groups (legs, back, chest) but also smaller ones. For example, one of the workouts of the week you can devote entirely to abdominal exercises, the other to relatively light exercises for biceps and triceps.
How many training sessions a week to build muscle?
One of the most effective programs for gaining muscle mass is a three-day split, which involves three strength training sessions per week. Additionally, as we mentioned above, a day can be used to pump the press, as well as 1-2 full-fledged cardio workouts.
This division is based on the fact that for the full recovery of large muscle groups, the body needs up to 60 hours. That is, if you trained your chest, legs, or back on Monday, the next time you can download them no earlier than Thursday.
Enhanced nutrition also plays a role – strength training for muscle gain by itself requires an increase in calorie intake by 15-20%. If you are actively involved in sports every day, then the body will need at least 3000 kcal per day.
If you exercise every day (in a moderate mode and with a moderate reduction in calories), you can lose 3-5 kg per month. However, trying to lose weight by increasing the intensity of training while reducing nutrition will only harm the metabolism.