Three programs for two days a week: losing weight, gaining weight, keeping fit. The benefits of training twice a day Is it possible to train 2 times in a row?

Some time ago, athletes' dedication to bodybuilding was measured by the amount of time they spent in gym, and how many days a week they trained.

We now know that testosterone levels begin to decline after about an hour in the gym, and doing more work after this period of time is counterproductive.

We also know that 3-4 training days per week is all that is needed to achieve the body of your dreams. In fact, with all this knowledge about training duration and frequency, we should all be growing like weeds just by lifting the iron 3-4 days a week, right?

Well, as we all know, that's not true. There are just as many frustrated athletes today as there were 10-20 years ago, when people were devoting more than 20 hours a week to the gym.

The pendulum of opinion in bodybuilding circles tends to swing between opposing viewpoints, such as the high versus low frequency training debate. And rarely do people realize that both points of view are correct, except when they are followed fanatically.

Most bodybuilders reach a plateau because they are too afraid to radically change what they do in the gym and don't try to listen to what current trends in fitness media are telling them.

Using the old technique of training twice a day—literally twice a day—is great way blend modern training principles with old school principles and trends, stimulating unprecedented gains in muscle, strength and reduction in body fat.

Using the twice-a-day principle isn't just two random workouts in one day; this simplistic approach will quickly lead to overtraining and burnout.

First, you must understand how to properly design such a training program so as not to overtrain. Additionally, your nutrition plan must be modified to meet increased energy needs and take full advantage of the unique fat burning/building potential muscle mass during a double daily split.

Benefits of Exercising Twice a Day

Many trainers strength training have touted the benefits of training twice a day, and numerous strength athletes train multiple times a day. Canadian trainer Charles Poliquin even suggested that muscles will grow better if you train twice a day on a regular basis.

Obviously this is not feasible for everyone who works out in a gym for many reasons, but everyone can benefit from using this type training program occasionally.

One of the greatest benefits of this program is the obvious actual action: working the same muscle group twice in one day.

For those of you who have experienced strength gains and muscle growth from adding science-backed post-workout meals and supplements to your diet, you will automatically see the benefits of eating twice in one day post-workout.

By training twice a day, you get protein synthesis and other anabolic benefits, and if you take full advantage of this by having two meals and supplements post-workout, you can see how quickly muscle mass increases.

You will also be able to train with greater intensity. When faced with a full hour-long workout, most of us subconsciously conserve energy early in the session to make it through to the end.

If we don't do this, the last part of the training may come to nothing. By dividing the total work between two workouts, you can train with greater overall intensity. Since intensity is the key to increasing strength and muscle growth, this also has its obvious benefits.

Finally, something for those of you who are trying to get rid of a few kilos of unsightly fat reserves; It has been proven many times, both in the laboratory and in the real world, that when you split your workout into two separate sessions on the same day, you burn more total calories than if the entire workout was done in the same day. time.

This means that a larger calorie deficit is created, and when you combine this with the muscle growth that can be achieved quickly with this training approach, you begin to realize that the twice-a-day program is ideal for quick disposal from fat.

First things first

First let's establish some ground rules for using this type of training. Yes, they can produce impressive results, but you must be very careful when using them.

This is a very intense way to train and therefore should not be used continuously. Most people don't have the time or motivation to work out in the gym this way all the time, and besides, your body can't handle that much stress for indefinite periods of time.

Twice a day programs are best used to break through a plateau or when you are very interested in results and the idea of ​​going to the gym twice a day sounds appealing.

Even if you are training with such a program, you should limit its use to no more than two weeks at a time and allow at least one week between cycles.

This cannot be underestimated because the mentality of most bodybuilders is something like this; If two workouts a day gives amazing results, then three times a day is even better - and while everything is going well, let's just train like this all the time.

With this approach, they will simply overtrain, burn out and curse the person who suggested this training method to them and will not use it again in their entire career. Don't make that mistake. Twice a day training will work and work well, but you must treat it with respect to fully appreciate its true potential.

Twice a Day Training Basics

Although you can customize the twice-daily program to suit different goals, some basic rules apply to all programs. Although you don't need to be precise about the time interval between workouts, 6 hours should pass between your morning and evening sessions.

Most people find it easiest to do a workout in the morning before work, and then do a second workout later in the afternoon after work. If less than 6 hours pass between workouts, you will be too tired to train with optimal intensity during the second lesson.

You should also make sure that your workout does not last more than 40 minutes including warm-up. And yes, it is very important for you to do a proper warm-up before and cool-down after your workout.

I know this is not the most popular part of the training program, but you have to do it if you don't want to get injured.

Food and nutritional supplements will play a big role, and we'll talk more about this later, but proper warm-up and cool down are essential to speed up recovery between workouts and training days.

Warm-up and cool-down are especially important for the recovery period between workouts. Light, rhythmic movements associated with proper muscle relaxation - that is, 5-10 minutes of light aerobic activity - help the heart "return" the blood that has accumulated in the working muscles. muscle groups ah, back into the bloodstream.

This speeds up the elimination of lactic acid and other metabolic byproducts associated with weight lifting. Moreover, after constant muscle contractions, similar to those that occur during training in the gym, your muscles become a little shorter. Although they will eventually return to their normal length, 5-10 minutes of stretching will also greatly speed up the process.

Obviously, a warm-up and cool-down are necessary to ensure that you are sufficiently recovered for next training session. It's hard to do a second workout effectively if you haven't recovered from your first session.

You'll also quickly get tired of training twice a day if you feel tired all the time. Ensuring that you do everything possible to recover as quickly and efficiently as possible is key to the success of this program.

Training plan

The possible programs you can develop using the twice a day concept are literally endless, let's look at one of them.

There are several options for changing the intensity between two workouts, one of the most effective is to work with heavy scales in the first workout and lighter ones in the second.

This allows you to train your muscles with high intensity and low volume for morning class and do a lower-intensity, higher-volume workout in the evening. Volume is also important when you are trying to achieve additional muscle growth.

5 day split

• Day 1: chest/back
• Day 2: legs
• Day 3: rest
• Day 4: shoulders/arms
• Day 5: rest

Day 1: Chest and Back

MORNING

1. Push-ups on parallel bars with an emphasis on the chest with extra. burden
2. - 6 sets of 2-5 repetitions.

EVENING

1. Dumbbell bench press incline bench
2. Bent-over barbell row
3. Pull-ups on the horizontal bar with additional burden
4. Incline Dumbbell Raises- 2 sets, 10-15 repetitions.

Day 2: Legs

MORNING

1. Back Squats- 6 sets, 2-5 reps.
2. Romanian barbell row- 3 sets of 2-5 repetitions.
3. Calf raises while sitting in a machine- 3 sets of 3 repetitions.

EVENING

1. Front squats with barbell
2. Leg bending in the simulator– 4 sets of 10-15 repetitions.
3. Leg press– 2 sets of 10-15 repetitions.
4. Bent-overs with a barbell " Good morning» - 2 sets of 10-15 repetitions.
5. Standing calf raises in the machine– 3 sets of 15-20 repetitions.

Day 3: Rest

Day 4: Shoulders and Arms

MORNING

1. Army press– 6 sets of 2-5 repetitions.
2. Barbell curl– 3 sets of 2-5 repetitions.

EVENING

1. Scott Bench Curl- 2 sets of 10-15 repetitions.
2. French bench press- 2 sets of 10-15 repetitions.
3. Seated overhead dumbbell press- 2 sets, 10-15 repetitions.
4. Dumbbell lateral raises- 2 sets of 10-15 repetitions.
5. Raises of arms with dumbbells lying chest on an inclined bench- 2 sets, 10-15 repetitions.

Day 5: Rest

Note. This five-day split fits into a two-week interval if the fifth day is a day off. Thus, the last training day (shoulders/arms) of the third rotation would be on day fourteen, or three 5-day splits in exactly two weeks.

Nutrition and supplements

One of key factors Getting the most out of this program is recovery, and a huge part of that is proper nutrition and nutritional supplements. How this works out for you will depend on your current goals.

First, decide if you are using this program to improve strength indicators and increase muscle size, or reduce body fat.

If your goals are strength and muscle size, then your nutrition program is pretty simple - EAT! You will need additional proteins, carbohydrates and essential fatty acid during this period of time to increase strength and gain muscle mass.

The easiest way to figure out how many calories you need to consume is to keep a food diary for several days.

Most people instinctively consume about the same number of calories per day, mostly enough to maintain their current weight.

It's hard to know where you're going if you don't know where you are, so figure out what meal plan you're on now.

Once you've calculated how many calories you consume on average per day, or calculated your basal metabolic rate (BMR), simply add a few extra calories to that number. Try adding 5.5 calories per kilogram of body weight to your calculated BMR.

This can be done by eating an extra meal after training. If you don't train that day, make do with an extra protein shake.

it's the same good time to increase your protein intake to 3 - 4 grams per kilogram of body weight. A micronutrient ratio of 60% carbohydrates, 25% protein and 15% fat works very well for most people when working on a twice-a-day program to increase strength and muscle mass.

If you're training to lose weight, you need to be careful about creating too much of a calorie deficit by putting your body into starvation mode. Working out twice a day will create a calorie deficit on its own if you just maintain your current food intake, and for most, that's exactly what you need.

For those fanatics who want to really boost their fat loss, it's possible to create a slightly larger deficit and speed up the fat-burning process, although there is a risk of losing hard-earned muscle mass.

First, keep a food diary for a few days and calculate your BMR in the same way as above. Now simply subtract 4.5 calories per kilogram of body weight from your calculated BMR. Carefully monitor your weight and body fat percentage both before and after your first twice-daily training cycle, and note how many grams of fat you lose.

If you lost much more than 900 grams to - 1.3 kilograms per week, or 1.8 to 2.7 kilograms total, in two weeks of training twice a day, then you have most likely lost some muscle tissue.

In this case, next time you may need to slightly increase the calorie content of your diet. If you haven't lost at least 1.5 to 2 pounds in two weeks, then you probably need to cut out a hundred or more calories a day to get maximum benefit.

Even though some “gurus” may have you count every calorie you swallow, nutrition is not rocket science and only trial and error will reveal what works best for you.

Some may be tempted to try this program in combination with a ketogenic diet to really speed up fat loss. I strongly do not recommend doing this. I'm not a fan of keto diets and if anyone is trying to do the same... intensive program, like this, without enough fuel, that is, carbohydrates, then this is a utopia.

Obviously some people will say, "Consequences be damned" I'll still try it, but for everyone else I would suggest a more moderate approach of 40% carbs, 30% protein, 30% fat. The suggestion of increasing protein to 3 - 4 grams per kilogram of body weight also applies here.

No matter what your goal is, make sure your daily supplementation includes taking a multivitamin/mineral and taking at least 3-6 grams of vitamin C per day. An antioxidant formula (a balanced complex of 22 vitamins, minerals, amino acids and plant extracts) and a specific zinc/magnesium supplement such as ZMA are also highly recommended.

A good whey protein or MRP will make getting enough protein a breeze, and flax seeds or fish fat are a convenient source of essential fatty amino acids. If you don't consume these essential nutrients, then all the "special" supplements in the world won't help you improve your training and nutrition results.

The list of other supplements that could be recommended could be extensive, but since not many people can afford to take everything at once, we will focus on a few main ones that may have great importance. Again, almost the same "special" supplements are used for both training purposes, except for those looking to burn fat. They would like to use some kind of thermogesic to speed up the process. A simple ECA stack fat burner or its herbal equivalent is still very good choice for this purpose.

When training with such a program, it is necessary to maintain a high level of attention in the gym, which makes the neurotransmitter amplifier an indispensable assistant for preparing for the second workout. BioTest's Power Drive is one of the best supplements for this purpose.

Finally, since ribose and our dear friend creatine have been shown to improve recovery and increase muscle endurance, these two drugs or a supplement containing them will most likely lead to noticeable improvements in body performance.

You may have seen this type of program before, perhaps even trained with it at some point. This is certainly not for fitness enthusiasts. Only the most dedicated bodybuilder will be able to complete the full two-week cycle, because it is very easy to let the distractions of life distract you from training twice a day.

But if you challenge yourself and complete at least one full cycle, you will understand how well this approach to training works. Don't fall victim to the same mentality as most bodybuilders; afraid to try something new.

Yes, it seems to go against the general knowledge of lifting weights in the gym, but in reality, when has anyone ever gotten big and strong just by using general bodybuilding knowledge?

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Men and women, beginners and athletes - everyone who is involved in bodybuilding and wants to improve their results, sooner or later faces a similar dilemma. So how do you actually find out everything about training: is it possible to train every day, does it threaten your health, what should the technique be?

Only a coach, instructor and others can give an exact answer to these and many similar questions. sports professionals. Let's find out the opinion of experts together...

What the masters say

Studies have shown that a daily training program that trains 2-3 new muscle groups “to failure” for 6 days causes muscle overstrain and nervous system, worsen the condition of tendons and ligaments.

Due to their fatigue, the strength and intensity of contraction decreases muscle fibers, therefore, the load on them weakens and the mass stops increasing. After 45 days of completing such a program, all the signs of overtraining appear.

The next study found that every age category athletes, including the division into men and women, have their own specific period for fiber restoration (mass gain). Daily training is useful in the only case: to quickly lose weight in a short period (no longer than 21 days, then take a week's rest).

Too much frequent training do not allow the muscle to increase in volume due to the lack of a recovery period and tissue fatigue; are becoming more frequent various injuries. Long interval training is also ineffective in bodybuilding - mass gain does not occur due to the missed supercompensation phase.

So maybe it's all about technique? What recommendations do coaches give? It turns out that 5-6-day loads are suitable only for athletes, 4-5 days are suitable for professionals, while all other categories are recommended to train for 2-3 days/week, taking a mandatory break. Let's take a closer look at the training program.

Is it still possible for bodybuilders to train every day?

Every beginner needs to go through First stage – circuit training. When the working weight has increased, the instructor allows you to switch to two-day split(broken into parts), dividing the muscles of the body into upper and lower muscle groups. Athletes with more than 12-15 months of training experience receive permission for 5-day training.

The main reason for switching to a split system is that in 1 workout there is not enough time to properly pump up the entire body muscles. The athlete has the opportunity to give one part a week's rest, the next ones will, over the same period, gain volume, and the third will give in intense load(triple split).

With proper training, the health risk will be zero, and muscle growth- “will go uphill.”

Split training for beginners

The training is carried out 6 times over 14 days with mandatory 3-day rest breaks every week. The basic rule: in one training session, half of the entire muscle mass is worked out, doing for each group. The program lasts 3-6 months (no less), then 1 day is added at the same time interval, gradually bringing it to .

You cannot do the following in one day: train for more than an hour, do 100% load on the shoulder joint, perform more than 8 exercises or 22 approaches, pump your back and legs or chest and deltoids. This reduces the risk of getting sports injury shoulder joint and spine.

An approximate option for switching from circuit training to a two-day split:

1. Monday - pumping the upper part.
2. Tuesday – break.
3. Wednesday – pumping the bottom.
4. Thursday – break.
5. Friday – work on the upper muscles.
6. Saturday-Sunday – rest the body from stress.
7. From Monday next week – pumping bottom part.
8. Tuesday is rest.
9. Wednesday – work on the top.
10. Thursday – break.
11. Friday – they work the legs (bottom) again.
12. Saturday-Sunday – rest from stress.

You can organize training for two days in a row, but closer to the transition to.

Learn more about split training for professionals

The program is designed for a week, with mandatory 2-day breaks (weekends) between classes. After rest (it can be replaced by swimming), you should pump the muscle group that requires the most stress (for example,). The next day the following areas are trained muscle corset, but there is one “but” - when performing exercises, the muscles should not in any way affect those areas that were trained the day before, even indirectly (in this example, the back).

An example of a 5-day program:

1. Monday - pump up the back: thickness (thrust: bent over barbell, horizontal block, T-hypha), width, cone (thrust: vertical block to the chest wide grip And reverse grip narrow), erector spinae, hips, buttocks ().
2. Tuesday - pumping up all sectors of the chest (push-ups, bench presses: barbell, dumbbells), and finally doing crossovers.
3. Wednesday – legs: quadriceps and femoral biceps ( basic exercises: platform press, squat with a barbell, leg bending/extension in the machine while standing and sitting), lower leg (calf raise in the machine).
4. Thursday - deltoids(press, dumbbell swings).
5. Friday – pump up arm muscles: shrugs or lifting with a barbell, Scott bench, extension/flexion with dumbbells.
6. Saturday and Sunday – rest or swimming.

The above exercises and sequence are given as an example. Everything is selected individually for the athlete.

Results

As we see, even professional athletes There are no daily workouts in bodybuilding - each program has mandatory 2-day breaks. Based on the experience of masters, analyzing the research of scientists, you and I have come to the conclusion that it is impossible to conduct trainings every day.

This not only has a negative impact on health, but also does not bring any positive results from the exercise done.

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Find out if it's worth it to the common man train 2 times a day if there is no goal of competing.

The content of the article:

Athletes are now using the latest training programs, most of which involve training the whole body at once. However, there are many supporters of separate training and, in their opinion, two sessions in one day can bring stunning results. Many of them are sure that it is not enough for a man to perform, say, push-ups and a couple of other movements to properly pump up his chest muscles.

They are confident that in the same workout it is quite possible to work out the lower body. However, this is not as easy to do as it seems and often athletes cannot train the upper and lower body at the same time in one session. It is this fact that is decisive when choosing separate training. Let's find out what fitness experts and science will answer the question of whether it is possible to train 2 times a day. For example, well-known trainer Jeff Bauer in the West is confident that two workouts a day is a more effective and convenient approach to solving the problem.

Why train 2 times a day?

1. Monday - chest.
2. Tuesday - legs.
3. Wednesday - shoulder girdle.
4. Thursday - back.
5. Friday - hands.

It is quite obvious that this cannot be allowed. It is also necessary to remember that the nervous system actively works during any physical activity, regardless of which muscle group is being worked. Even if we assume that the muscles have enough rest during a five-day training program, this definitely cannot be said about the central nervous system.

Let us remember that it is the nervous system that needs the most time to recover after training. Working constantly every day in training, the fatigue of the nervous system accumulates and one day it will begin to malfunction. As a result, serious health problems may arise. You are already beginning to understand what answer Jeff Bauer will give to the question of whether it is possible to train 2 times a day.

Let's look at his arguments, because you shouldn't immediately start using something without receiving enough evidence of its effectiveness. The first thing you should pay attention to is saving time. By holding two classes a day, other days of the week are freed up.

It is necessary to forget that frequent training allows you to achieve your goal faster. This myth has been hovering over athletes for a long time and it’s time to dispel it. If you load your muscles until they have fully recovered and grown, then you are only harming your body. As a result, instead of muscle growth and physical parameters this approach to organization training process will bring exactly the opposite results.

However, with a little training, troubles can be avoided. Such training does not cause a powerful destructive blow to muscle tissue, since you have provided the body with sufficient time to recover. He will be able to prepare for new powerful loads. By training twice a day, you can give yourself one extra day off.

Using a 5-day training program over the course of a year, a natural athlete can gain about two kilos of mass. If you switch to training twice a day, then in a year your muscle mass gain can be up to five kilos. Agree, for this reason alone it is worth thinking not about whether it is possible to train 2 times a day, but how to do it faster?

You can often hear from athletes that over a long period of active regular training they failed to achieve their goal. Many people think that they simply haven't trained enough. However, most often the reason is overload of the muscles, which in such a situation will not grow. If you divide one lesson into two parts, the results will almost double.

How to properly train 2 times a day?

1. Time. If you decide to start training twice a day, then first of all you need to create the right routine. The first lesson should be held in the morning, and the second in the afternoon or evening. At the same time, in each training session you need to give your all. It is very important to remember that there must be a sufficient break between classes on the same day to allow the body to regain strength. Let's say, a two or three hour break is clearly not enough for this.
2. Rest. You must always remember that muscles do not grow during the activity itself, but only during rest. If your work involves serious physical activity, then most likely this training regimen is not suitable for you. Fitness experts consider six hours to be the optimal interval.
3. Nutrition. No matter how much you train, you need to devote enough time to nutrition. After class, you need not just to eat, but to be satiated. The diet must include foods containing protein compounds and carbohydrates. It is very important to ensure that you do not feel hungry before starting the second lesson. Note that it is necessary to limit fat intake so as not to slow down the delivery of other nutrients to target tissues. In addition, in training days it is necessary to increase the energy level of the diet, since energy consumption will be enormous.
4. Balance. Every athlete should try to avoid overtraining. From this we can conclude that it is necessary to find a balance between activities with high and low intensity. It is important to gradually increase the frequency of training, duration and intensity. We recommend that most athletes avoid two high-intensity sessions per day.
5. Duration of the lesson. Since it is recommended to train for an hour or a maximum of one and a half hours throughout the day, when doing two classes a day, do not spend more than 30–45 minutes in the gym at a time. You should listen carefully to your body so as not to end up in a state of overtraining.

1. Monday - lower and upper body in the morning and evening, respectively.
2. Tuesday, Thursday, Saturday and Sunday - closed.
3. Wednesday - Work on the top in the morning, and train the bottom in the evening.
4. Friday - we train the bottom in the morning, and above top part bodies we work in the evening.

An important issue is the choice of power movements. Focus on basic exercises, such as squats, deadlift, pull-ups, etc. At the same time, it makes no sense to refuse exercises to work the biceps, calves and muscles shoulder girdle. Each movement should perform about 25 repetitions. However, if the exercise involves several muscle groups at once, then 20 repetitions will be enough.

Advantages and disadvantages of training 2 times a day

pros

1. After doing the warm-up before your second workout, you may get a second wind. The human body adapts perfectly to new living conditions and in a short time will get used to the new training regime.
2. Endurance increases - now we are talking not only and not so much about physical endurance, but psychological. Agree that for fitness enthusiasts it is extremely difficult to get in the mood for two workouts in one day.
3. A complex lesson is divided into two simpler ones - it is not necessary to carry out two in one day strength training. For example, you can schedule a cardio session for the morning. And in the evening, work with weights.
4. Experienced athletes can only perform basic movements, and dedicate the second to the isolated.
5. We have already mentioned the increase in the number of days off, but let us note this advantage again.
6. If desired, you can combine two types of fitness.
7. Properly organized two-time classes will allow you to achieve your goal faster.

Minuses

Any business can have its downsides, and 2-time workouts are no exception:

1. Increased risk of overtraining- if you have been involved in sports for less than two years, then you should think carefully about the advisability of switching to this training system. The line between sufficient and excessive load is thin and you may not stay on it.
2. The system is not always effective for weight loss- in order to get rid of excess weight it is necessary to reduce the calorie intake. If you train twice a day, you will need a lot of energy, which cannot be delivered to the body due to caloric restriction. It should be remembered that your body is already in a depleted state.
3. Need to find time for two workouts- not every person will be able to adjust their daily routine to such a training regime. Household problems and affairs can make adjustments, and you will have to skip training. If classes are not regular and you often have to skip them, then this will only slow down your progress.

When and how to start training 2 times a day, learn from this video:

You can train the same muscle group two days in a row. In fact, this is the best thing you can come up with for optimal growth, and here's why.

This method double stimulation increases protein synthesis in muscles, causes a “response” to stress, and also increases neuromuscular communication.

Second approach increases anabolic reaction from the first. This occurs due to an increase in the period of protein synthesis, as well as due to the acceleration of the transport of nutrients to the muscles. But only on one condition.

What's the secret?

Train the same muscle group need to different ways . On the first day it is necessary to carry out standard hard workout with the usual working weight. The next day, do a light warm-up for the same muscles in the first 15 minutes. Then, you can move on to the main training on another muscle group. Here is an example of using a double workout for 5 days, where you work out for 4 days and rest on the fifth.

Day 1: Do a heavy workout on your chest and arms (For example, including a bench press in your program)

Day 2: In the first 15 minutes of training, do exercises again on the muscles of the chest and arms, but this time light ones. A chain of several isolation exercises will work best. It is optimal to do 8-12 repetitions in each set. Each set of repetitions should last between 30 and 50 seconds. Then you can do your main heavy back workout.

Day 3: Work on stretching the muscles you worked on the day before. Then train your legs.

Day 4: Pump up your legs and abdominals.

Day 5: Rest.

This tactic makes it easier for the body to recover and increases the duration of the anabolic phase. Protein synthesis remains at elevated level 24 hours after classes. But by doing the second part of the workout the next day, which is less traumatic, you also significantly increase protein synthesis, so the muscle-building factory will work many times more intensely.

It is very important to train on the same muscles on the second day was easy, since it is important to prevent damage to the fibers, but to activate stimulating regeneration processes at the cellular level and the transport of nutrients to the muscles. For achievement best results In addition to training, it is important to focus on proper nutrition.

Many people attend several group training sessions in a row. Usually everything that is on schedule on this day - once you have arrived, you need to make the most of it. No, don't.

Before deciding on the number of training sessions, let’s look at their quality. To do this, we will divide them into three large groups.

Strength/functional/interval training

Such activities are the basis of everything. They involve most muscle groups, develop coordination and strengthen the musculoskeletal system. They are carried out using various equipment: barbells, dumbbells, weights, sliding surfaces, core platforms, fitballs, TRX loops, expanders.

Primary goal: muscle tone.

At least three to achieve results.

• Don't forget to let your body recover. A minimum of one day of rest from any training per week is the law.

Cardio training

If your goal is not only tone, but also fat burning, in addition to strength training, attend cardio training. The variety is amazing: cycling, step aerobics, combat, various dance programs: Latin, Zumba, etc. These workouts not only effectively help burn fat, but also provide excellent training. cardiovascular system, develop endurance.

Primary goal: burning fat.

Number of workouts per week: two. Of course, if you are preparing for a marathon or setting specific running goals, more.

Body&Mind

Regardless of your training goal, attend training sessions from the so-called “Body&Mind” series. There is yoga, Pilates, tai chi, callanetics and stretching. The purpose of these classes is to stretch and relax muscles, strengthen and stabilize the most deep layers muscles, balance and breathing training.

Primary goal: stretching.

Number of workouts per week: at least one. Two workouts are already very good. If you want more, stretch more, but don't forget to rest from all workouts, even stretching, at least one day a week.

In addition to all of the above, some clubs also offer group training in a swimming pool. Water environment provides significant resistance to movements in all directions, thereby involving the muscles in work. Also, exercise in water improves blood circulation and strengthens the heart muscle.

Now let's talk about the duration and intensity of the workout.

Classic group programs– hour. There are also 30-minute and 45-minute classes. As a rule, than longer workout, the lower its intensity.

• So, an intense 30-minute workout may already be enough. But you can attend two hour-long workouts (not just any) in a row without harm. All the rest of the work is already worn out.

Optimal combinations: two for 30 minutes, one for 30, another for an hour or two for an hour, but no more.

• 1 Strength/functional/interval (30-60 min) + cardio (30 min)
• 2 Strength/functional/interval (30-60 min) + “Body&Mind” (30-60 min)
• 3 Strength/functional/interval (30-60 min) + pool training (30-60 min)
• 4 Cardio workout (30-60 min) + pool workout (30 min)
• 5 Cardio training (30-60 min) + “Body&Mind” (30-60 min)
• 6 Training in the pool (30-60 min) + “Body&Mind” (30-60 min).

Bad ideas:

• 1 Two (or more) hour-long strength/functional/interval training sessions in a row.
  If you still have energy in the second hour, then the intensity during the first hour was too low for you. Next time, increase the working weights.
• 2 Any combination of workouts that take more than two hours.
  Either you work too hard (no need), or you don’t work enough. If the latter, increase the intensity.
• 3 An hour of cardio training after strength/functional/interval training.
  Long-term cardio is best done on a separate day because high level cortisol in the blood, which destroys muscles. They wrote about this in detail. After a hard workout, a light jog, no more than half an hour, will be enough.
• 4 Stay for the second workout feeling hungry.
  After half an hour physical activity You may feel hungry. It is associated with a decrease in blood glucose levels. Increased activity of the nervous system with a lack of glucose can cause negative processes in the body. So if you feel hungry but want to go for another workout, eat a banana or a fitness bar.
• 5 On the first day in the gym, do everything.
  Level plays a big role physical training. Start with one hour or half-hour workout a day, exercise two to three times a week. The more often you exercise, the faster your body adapts to the load, and your level of physical fitness increases.

If everything is not enough, increase the intensity. Increasing your working weights, being less distracted by your phone, or even leaving it in the locker room also helps.