Truly athletic people commit to exercise virtually every day of the week and it doesn’t cost them, they talk about that adrenaline rush as an addictive feeling that encourages them to keep going to experience it again. On the other hand, for those who have a hard time moving, a fast routine is their lifeline Stay fit and healthy without hitting the gym every day. For everyone’s favorite type of routine, strength training is one that tones up in less time while promoting fat burning. Another advantage? It is a great ally at all ages, even perimenopause as it has been discovered to help prevent osteoporosis.
To get the most out of weight sessions, experts reveal If you go one day a week, how much time is needed to notice results? In the gym and also for those who train more than three. Plus, they tell us how much rest we need between sets to optimize training effectiveness.
© fpm MovementHow long should each workout last?
Fit Generation experts remind us of the recommendations of the American College of Sports Medicine (ACSM): “For those who can train once a week, the session is recommended to last Between 60 and 90 minutes. While this frequency may not be optimal for ambitious long-term goals, it is much better than nothing,” the academy notes. Online Personal training and nutrition.
For those in the middle who go to the gym two to three times a week and can accommodate their schedule, there is a range of: “With greater frequency, the duration of each session can be reduced to 45-60 minutes. “This allows for more emphasis on specific muscle groups using splits like torso-leg or pull-push-leg.”
Very athletic people who go Over three days, “session duration can vary from 20-60 minutesDepending on experience level and personal goals.” In short, those who train more frequently can sometimes shorten routines depending on available time and training intensity.
© magui_corceiroMotivation and motive, are other factors to take into account
In addition to time, there is another factor affecting the end of a session, and the emotional moment is fundamental: “People don’t train the same way every day. If someone isn’t feeling their best, they may need more time.is Complete the session or less if we prefer to adapt the session to our mood. “Remember to harness positive energy or mitigate negative energy.”
Experts also highlight the importance of the objectives sought with training, “such as strength gain, muscle hypertrophy, resistance or weight loss, which can affect session duration.”
Finally, and regardless of the objective sought by weight lifting (from increasing muscle mass to burning fat), rest between sets plays a fundamental role: “We can say that, Depending on our main purpose, there are more suitable recovery ranges within the seriesAnd that, depending on the total volume of the series in the session, will determine the total duration of the session,” says Mario Muñoz from Fit Generation, doctor of sports medicine and master’s degree in exercise physiology and personal training. An example? The recommendation for muscle growth is between 60 and 90 seconds. Break though a customized program having a professional guide.
