Everyone's fitness purpose is different, and naturally the number of times you need to exercise a week may be different, but whether you are losing weight or gaining muscle, it is recommended to exercise 3-5 times a week.
1, lose weight:
If the purpose of fitness exercise is to lose weight, although you can exercise for a certain time every day, the fat burning effect will be better, but in order to avoid sports injury caused by excessive exercise intensity, it is recommended to maintain the frequency of 4-5 times a week.
2, fitness muscles:
It takes time for normal muscle groups to recover after exercise, usually it takes 2-3 days to recover. Exercising the same muscle with high intensity every day can not only increase muscle, but also lead to retraction.
Therefore, if the purpose of fitness is to exercise muscles and achieve the effect of increasing muscles, or people who want to gain weight, it is recommended to exercise 3-4 times a week, which can not only ensure proper stimulation of muscle exercise parts, but also give muscles time to recover.
Step 3 practice:
Simply through fitness to help exercise, enhance physical fitness, exercise times can not be as frequent as those who lose weight or gain muscle, exercise 3 times a week, exercise every other day.
Extended data:
First of all, how long does each exercise last?
Whether you want to lose weight or gain muscle, it is best to exercise for 30-60 minutes at a time. Aerobic exercise takes 20 minutes to burn fat effectively, and 30-60 minutes of exercise can better help burn excess fat in the body; And 30-60 minutes of strength training exercise has the best effect on muscle stimulation exercise.
Second, the construction benefits:
1, long-distance running can improve the function of respiratory system and cardiovascular system.
Scientific practice has proved that long-term rhythmic deep breathing can make people inhale a lot of oxygen. If the oxygen intake exceeds 7-8 times of usual, it can inhibit the growth and reproduction of human cancer cells.
Secondly, long-distance running also improves the oxygen supply state of myocardium, accelerates myocardial metabolism, thickens myocardial fibers and enhances myocardial contractility, thus improving the working ability of the heart.
Second, fitness long-distance running is conducive to disease prevention.
Fitness long-distance running accelerates blood circulation and cleans up harmful substances in the excretory system, thus making it difficult for harmful substances to stay and spread in the body.
According to the determination,/kloc-running 3000m in 0/6 minutes or 5000m in 25 minutes can reduce blood cholesterol. This has a good preventive effect on the elderly who are prone to different degrees of hyperlipidemia, which in turn leads to arteriosclerosis, coronary heart disease and cerebrovascular disease.
Third, fitness long-distance running is conducive to a comfortable mood and a happy spirit?
Because this kind of long-distance running does not pay attention to the outcome of the competition, it only seeks to keep fit in a relaxed and happy way, so it is very beneficial to alleviate the mental and psychological tension brought about by high-tempo and high-intensity sports in modern society.
According to medical experts, this kind of relaxed and pleasant exercise can best promote the release of endorphin bark, a polypeptide substance in the body, thus causing lasting euphoria and sedation.
In addition, because long-distance running makes people full of optimism, it helps to increase appetite, strengthen digestive function and promote nutrient absorption.
Long-distance running exercise plays a very good role in cultivating people's tenacious will to overcome difficulties and temper hard work. Especially for those who are afraid of the cold in winter, love to sleep late and don't want to exercise, let people taste the benefits of long-distance fitness exercise.
References:
Fitness, Baidu Encyclopedia