Typically, a training plan includes three to five intense workouts per week and – necessarily – a few days of rest necessary for full recovery and muscle growth. But what if you feel like playing sports every day?
Short answer : in this case, you need a special program. You can alternate exercises for different muscle groups, make your workouts shorter and more moderate in intensity, and also devote separate days to yoga or stretching.
Why study every day at all?
There really is no such need. As we discussed earlier , the World Health Organization recommends that adults exercise at least 150 minutes per week, which corresponds to two to three workouts. This is the minimum that is necessary for normal development and maintenance of vitality. However, there are people who want to exercise on a daily basis, and this is what drives them:
1. Some people use sports as a way to cope with stress. Even a short workout allows you to distract yourself and set yourself up in the right way.
2. Some people find it difficult to force themselves to return to the gym, even after one day of rest. Making your workout routine a daily routine helps build a good habit.
3. Training in a circle of like-minded people can be one of the ways of socialization, and the gym can be a kind of club for people with common interests and a place of live companionship, which many people lack so much in the era of social networks.
But whatever your motivation, you need to remember that a period of rest is just as important a component of sports success as training itself. So if you want to exercise every day, you need to take this into account.
How can you make your daily workout safe and healthy?
Reduce class time…
Instead of a grueling one hour or one and a half hour workout, you can limit yourself to a 30-40 minute session. Be sure to include some high-impact exercise (such as running, jumping, or strength training) in that half hour.
Dedicate individual days to exercise for different muscle groups…
With daily training, this alternation of load is doubly important: in order for your muscles to grow, they need to be given time to recover and adapt to new loads. For example, after the “day of legs” it makes sense to give up intensive running for 1-2 days.
Alternate between cardio and strength training, and develop balance and flexibility…
It is a good idea to alternate between different types of workouts. For example, one day you can fully devote to cardio – this can be jogging, swimming, or, say, a sports dance class. They will improve your overall fitness. Devote another day to strength exercises that help build muscle mass. Individual days can be devoted to developing flexibility (for example, going to yoga or Pilates), as well as training aimed at developing balance: doing sports acrobatics or performing a series of exercises on a balance board or balance cushion.
Don’t be too hard on yourself.
Remember that daily activities are not an end in themselves. And if you feel the need for a couple of days of rest, listen to yourself. This is especially important in the event of illness or injury.