Dr. Cao Jianmin, director of the Teaching and Research Section of Sports Biochemistry in Beijing Sport University, pointed out that for ordinary people, a reasonable exercise frequency is very important for the effect and persistence of exercise. If the exercise time exceeds 90 minutes, it is not conducive to the recovery of the body and will cause excessive fatigue.
It is not conducive to the elimination of fatigue after exercise and the recovery of physical function. Therefore, it is advisable to exercise for 60 to 90 minutes each time. If you train four or five times a week, it is best to practice for two or three days and take a day off, which is conducive to the recovery of physical function.
From the point of exercise intensity, the best way to exercise is to combine moderate strength exercise with low intensity. For example, after strength training, run at a variable speed combining fast running and jogging for 20 to 30 minutes, or practice riding an exercise bike by increasing or decreasing resistance and changing speed.
Although greater strength exercises are conducive to strengthening muscles and forming a good figure, they should not be too large, otherwise the effect will be bad.
Reasonable fitness frequency
Practice frequency refers to training several times a week. According to the different training level, the frequency of practice is also different. Usually beginners can practice three times a week, intermediate practitioners can practice three or four times a week, and high-level athletes can practice every day or even twice a day during the season. However, for a certain muscle group, the training frequency should not be too frequent. The higher the level, the less training times per week.
Because the experiment shows that after an intense heavy exercise training, the physical function is at a declining level for 2 ~ 3 days, and it will return to the original level for 3 ~ 5 days, and it takes 5 ~ 8 days for excessive recovery. Therefore, many high-level elite athletes only train each muscle group once a week for routine training.