How long should an effective sports activity last? How do I measure the sufficient duration of a workout-by the past time or by how I feel?
How long does it take to train to get a good result? This question torments all novice athletes, because if the lesson is very short, it will not be able to become effective, but if you unreasonably increase the duration of training, it will lead to overstrain and even destruction of the muscles. How much do I need to do, 1.5 hours, or will 45 minutes be enough? Is it possible to continue the lesson if the scheduled time is over, but you are still full of energy?
What is the optimal duration of the session?
For many sports disciplines, the average duration of training, including warm-UPS, will be 1-1.5 hours. However, this indicator is individual, and it varies depending on some parameters:
Purpose of the lesson
If the main task is to burn fat, then the training will be longer than when gaining muscle mass.
When gaining muscle, the main factor is the consumption of a large number of calories from food, and the task of training is to give the muscles an impulse to develop.
If the duration of strength training is longer than necessary, then the body’s energy reserves will run out, the muscles will go into action, that is, the process of their destruction will start. The free energy that the body can safely spend is glycogen, which is enough for an average of 45 minutes of training, that is, the training should not exceed 45 minutes in duration. But if we are talking about a novice, then he needs to spend 60-90 minutes in the hall.
If we are talking about losing weight, the main task is to spend as many calories as possible, that is, you should run on the track not only 10 minutes after the warm-up, but at least 20 minutes after the main strength training. More repetitions in each approach – more energy spent, this is what we achieve when losing weight. The body will begin to draw energy from fat deposits only after the glycogen reserves run out, that is, after 45 minutes from the start of training, so the session should last longer. But still, any sports training will contribute to fat burning, since in total you will spend more calories per day than you will get from food.
The experience of the athlete
At the initial stage, it is important to get used to regular loads, so each lesson should last at least 1-1.5 hours. The beginner trains longer, since he has to spend a lot of time on mastering the correct technique of performing the exercise, during the same period, an experienced athlete will have time to do more. In addition, untrained people rest longer between approaches, as their level of endurance at the initial stage leaves much to be desired.
If you have been practicing for about a year, and all your training is effective, that is, you do not get distracted, do not talk on the phone and do not make long pauses between exercises, then 45 minutes for strength training will be enough. If you have less experience, then a full-fledged strength training along with a warm-up will take from 45 minutes to an hour.
Availability or absence of sports nutrition products
In order to increase the duration of training in the gym, fat burners and pre-workout stimulants are used, athletes call them «pre-workouts». These tools are designed to increase endurance and perform more repetitions, that is, spend more energy and start the process of burning fat. If you are used to training at an average pace, it will not be easy to complete a circular or cardio workout without additional stimulation. Funds give you the strength to exercise after the glycogen reserves are already depleted. However, it should be remembered that along with the hated fat tissues, useful muscle tissues can also begin to break down. In order to maintain muscle mass, you need to eat a sufficient amount of protein, as well as use bcaa during and after training.
It is important to use stimulants correctly, since abuse of them is fraught with overtraining, you will not notice how the body will start to work on wear and tear, without getting proper recovery. For overtraining is characterized by the presence of sleep problems as a consequence – low level of energy in daily activity. Use of stimulants and fat burners is not recommended for Amateurs, they are intended for professional athletes as emergency necessary measures.
SIMILAR MATERIALS
12 tips to help make your workouts more effective 12 tips to help make your workouts more effective
ABT training: what it is, pros and cons ABT training: what it is, pros and cons
In order to speed up muscle growth, anabolic hormones are used. When exposed to them, the muscles respond better to strength exercises, it lasts longer, becomes more intense,and recovery after it takes place in a more rapid time. That is, under the influence of such drugs, an athlete can increase the duration of training in the gym from 45 minutes to 1.5 hours, and after a day he can resume classes. But the use of anabolic hormones has its price, as soon as the course comes to an end, along with it goes and part of the gained muscle mass. The body will lose fluid, and it will not be able to train as before without drugs, so the volume will visually decrease. In addition, the appetite will become the same again, especially if we are talking about ectomorphs, so the resulting effect will soon be reduced to zero. That is why non-professional athletes should not even think about anabolics, one course will not bring the desired result, and the constant use of hormones causes health problems.
Conclusion
The average duration of training is 45-90 minutes, but when evaluating this indicator, it is important to take into account your goals and current state of the body. A beginner may confuse fatigue or a painful condition with ordinary laziness, in such a situation, it is important to force yourself to work out the prescribed hour and a half. But it is important to distinguish between unwillingness to engage in and inability to, that is, symptoms such as back pain or joint pain, excessive heartbeat – these are signs that the lesson should be finished. If you do not stop in time, you can earn overtraining and even sports injuries, which will make you give up sports for a long time. It is important to plan your lesson so that you can get the best result in the allotted 45 – 90 minutes without compromising your health.
Finess Head 