It is best to take a rest every few days and every 2-3 days, which can be arranged according to your own time.
We keep healthy for a healthier, better life and more efficient work. Fitness is a part of your life, yes, but your life can't be just fitness. If you don't get proper rest, then after a long time, not only physically, but also psychologically, you will be easily tired and exhausted. Your body will rebound, so you really shouldn't give up everything.
Therefore, my suggestion is to have a good balance and rest. You may be an out-and-out fitness fanatic and almost moved your home to the gym! Urge yourself to train hard every day. However, you need to remember that rest is to walk longer.
So, take at least 1~2 days off every week and give yourself two days off to go outside! In this way, you can save more energy and stay healthy for a long time.
How to arrange a fitness break Generally speaking, don't exercise too much, but learn to have a proper rest. When the exercise time exceeds 1 hour, it is best to rest for 15 minutes before exercising. Because exercise 1 hour or so, various functions of the human body will begin to decline, especially the antioxidant function. You must exercise for an hour and learn to have a good rest and adjustment.
The specific arrangement of fitness training volume and rest time in one week;
1, for beginners, training three days a week.
2. For senior trainers, it is necessary to appropriately increase the training frequency and conduct more targeted training. You can practice 4-5 times a week.
3. For senior trainers, 4-5 days of training and special training twice a day are the best for trainers.
Tips: No matter whether it is a junior coach or an advanced fitness coach, it is recommended that each fitness training time should not exceed one hour, and you must have a good rest at least 15 minutes after one hour.
How to eat on a fitness rest day Since muscles grow during rest, you need to eat well on a rest day. How to grow muscles without nutritional supplements? So many people ask if they want to eat powder on their rest days, and the answer is yes. Moreover, if the intake of protein in daily diet is not much, the intake of protein powder can be appropriately increased on rest days.
There is also a saying called indulgence day, which can also be classified as rest day. Most of them are used in the fat-reducing period, such as arranging an indulgence day once a week, on which you can eat anything you want without controlling the intake of fat and carbohydrates. This is helpful for buffering the stomach and regulating metabolism, and research shows that it can also greatly promote fat loss. The general principle is to give the body the illusion of adequate energy intake every once in a while without reducing metabolism.