The demand for rest is determined by the physiological factors in the human body and the conditions for providing rest and nutrition. Because of the good recovery after exercise, the best training effect can be guaranteed.
In other words, how many times you practice a week depends on different levels of practice, different training cycles and different training purposes. Generally speaking, it varies from person to person.
According to the health level
Entry-level fitness (beginner fitness)
This stage is mainly from never exercising to exercising, mainly adapting to exercise. It is recommended to exercise 2-3 times a week. Take a day off to practice, such as 135 or 246. You don't practice much, but you practice a lot. There are regular arrangements.
If you still feel sore or uncomfortable after a day's rest, you can take another day off.
Primary fitness (2-3 months of systematic training)
After entry-level systematic exercise, physical endurance and endurance have been greatly improved. At this time, it is recommended to exercise systematically 3-4 times a week.
Fitness intermediate (systematic training for half a year)
People who have reached the intermediate level of fitness have greatly changed their body shape, and their muscle mass, strength and endurance are relatively higher than most people. At this time, it is recommended to have 4-5 systematic trainings every week.
Advanced fitness (systematic training for more than one year)
An exerciser who reaches the advanced level of fitness can be said to be a person who loves fitness very much. If they don't exercise for a day, they will feel uncomfortable.
Fitness has become a part of the life of this group of people. They will arrange their training flexibly according to their actual situation and consciously exercise more than five times a week.
According to the purpose of fitness
The fitness level mentioned above is basically divided for people who gain muscle. For some people with different fitness purposes, the amount of exercise is also different. Generally speaking:
Weight gain population
2-4 times/week; According to different fitness levels, the number of times is different.
Bodybuilding crowd
3-6 times/week; According to different fitness levels, the number of times is different.
Weight loss crowd
3-7 times a week, at least 3 times a week for more than 30 minutes of aerobic exercise. If endurance and perseverance are good enough, you can arrange it once a day and once a week.