Okay, real conversation. How many days do you work each week? According to a recent survey by The List, 19.37% of people exercise five or more times a week; 22.51% of people exercise three days a week; 20% of them train two days a week; 11.17% participate in a sweat session once a week, and 15% of people don’t mind exercising. For training fanatics in the 19.37% “five or more times a week” category, have you ever wondered what happens to your body when you train seven days a week? Is it too much training?
We spoke to Dr. Mike Bohl, Director of Medical Content and Education at Ro and Certified Personal Trainer, and what he has to say may surprise you. Read on to learn more.
Working out seven days a week can actually be a fantastic way to stay active and healthy.
Dr. Bohl tells us: “Exercising seven days a week is not necessarily a bad thing, in fact, it can be a great way to stay active and healthy. The important thing to avoid, however, is overtraining and training the same muscle groups too close together. “He adds:” The general rule is that you have to wait at least 48 hours before training the same muscle groups. . It gives your muscles time to recover and repair themselves. “So keep doing what you’re doing, just make sure you’re doing it right!
There are really great benefits to training every day of the week.
Improving endurance is a beneficial side effect if you exercise seven days a week.An example of improving endurance is jogging at a moderate pace for some time each day. It will start to get easier, allowing you to run faster and / or for a greater distance. Note, however, that if you experience pain after a day of cardio, it makes sense to take a day off.
If you like to train often, you can plan your week to focus on something different every day.
Dr. Bohl points out, “One of the benefits of daily training is that it gives you many opportunities to add variety to your training routine. Training isn’t just about lifting weights or running, there are many other types of physical activity. , such as flexibility training, balance training, plyometrics, and speed, agility and quickness (SAQ) training, just to name a few.
The bottom line? If you like to train often, you can plan your week to focus on something new every day. “If you prefer to stick to one type of training, like weight lifting, one tip is to do interval training,” suggests Dr. Bohl, adding: “Interval training involves working different muscle groups on separate days. Muscle group each day. For example, with interval training, one day could be chest and shoulders, one day could be back and biceps and a day could be legs and core training allows you to lift weights every day giving each muscle group plenty of time to recover. ”
Now you knew it was coming, but you have to learn right from wrong. Overtraining is the main negative effect of daily training. By training too much and too often, you don’t give your muscles time to recover and heal. This can lead to fatigue, muscle injuries and ultimately reduced performance. One of the seven days a week workout warnings? It is possible to become completely tired and exhausted.
No matter how many days you train, stick to a solid warm-up period.
No matter how many days you choose to train each week, Dr. Bohl stresses the importance of a good warm-up period, a time when it is vital to increase heart rate and prepare your muscles. .
Dr. Bohl advises: “To increase your heart rate, do five to 10 minutes of cardio. And to prepare your muscles, do some dynamic stretching. Unlike static stretching, which involves maintaining stretches for a period of time, dynamic stretching involves movement and prepares the muscles for activation. ” Another great addition to your warm-up regimen is the addition of rolling exercises. mousse.
Cooling down is also a crucial part of any workout.
The time after finishing your workout is known as the recovery period. It is also something you should consider in your exercise time, no matter how many days a week you decide to sweat. Now is the time to lower your heart rate and help your muscles return to their normal resting state.
Dr. Bohl points out, “If you are doing cardio, such as running, gradually decrease your speed until you are back to a comfortable state (such as walking). It is also recommended that you finish a workout with static stretching and foam rolling exercises to reduce pain. and improve recovery.