Easy Training Fix, Most Cyclists Do this Wrong!
Rarely, but aptly: how effective is one workout per week?
Sometimes there are so many things to do that there is no time left for sports. The maximum that can be organized is one workout per week. But is there any benefit from such activities and is it worth spending your energy on them at all? The two-time world champion in powerlifting Sergei Skolsky is sure that it is worth it. Here's how one workout day a week can change your life and how to make it most effective.
Whole body in 30 minutes. Effective Home Workout
Just four simple exercises that will work great for different muscle groups.
Is there a benefit from one weekly workout?
According to doctors, in order to maintain health, a week is enough to do 150 minutes of light exercise or 75 minutes of intense training.
And there is no need to adhere to one exercise program. You can change the load level from time to time.
For example, if you devote one hour to an intense workout, after only 30 minutes of light exercise will be enough - take a brisk walk or ride a bike.
The weekly norm, according to the recommendations of the World Health Organization, is cardio exercise for an hour and a few short walks.
According to some studies, if a person exercises in principle, although rarely, this has a positive effect on his health. Even exercising once a week can reduce your risk of cancer and cardiovascular disease.
However, if you want your weekly workout to be as useful as possible, you need to organize it correctly.
How to make your workout as useful as possible?
Heavy workout. The optimal training regimen is when your heart rate is between 75% and 80% of your max. Compared to a calm pace, this allows you to burn more fat and pump your heart. You can do this by jogging or taking a fitness class.
High-intensity interval training. When doing this, you need to alternate between high-effort exercises and a calm pace. As a result, aerobic performance and endurance are improved. This type of workout is more effective than prolonged cardio. Plus, they increase insulin sensitivity and help you metabolize fat faster after meals, which can help you lose weight.
Photo: istockphoto .com
Keep in mind, however, that you cannot jump-start your studies. If you have not exercised at all for a long time, then too intenseloading can negatively affect the state of the body. Therefore, it is necessary to gradually get used to the exercise. Then the desire to train will not disappear after the first time.
Is it possible to increase muscle size in one workout per week?
With the same training program, muscle growth will occur with one and the same speed - regardless of the number of workouts per week.
But you need to understand that in three workouts a week you will do a lot more work than one. If you try to work hard during one session, not only the muscles, but also the nervous system will become very tired. This, in turn, will reduce the effectiveness of training.
Exercising only once a week, you will not be able to quickly build muscle volume. For 2-3 days after training, protein is synthesized more actively, which promotes muscle growth. After this time, you need to exercise again so that the tissues continue to grow. Therefore, 2-3 sessions per week are considered the best option.
It is important to choose the right training program, as well as consume enough carbohydrates and proteins.
How to build up in one session per week?
multi-joint exercises should be done. Deadlifts, lunges and squats are great.
In one session, you should pay attention to the whole body . Only one exercise should be done for each muscle group. We recommend 2-3 sets of 6-12 reps. If you train several times, then it will be more expedient to pump different muscle groups separately.
Don't ignore the warm-up . Before training, it is advisable to warm up the body for 10-15 minutes. This will flex your muscles, get ready for your workout and reduce your risk of injury.
Doesn't matter what size? Why you shouldn't compare muscle volume and strength
Explains a professional powerlifter.
Can you lose weight in one workout per week?
One an intense workout for an hour allows you to burn up to 800 kcal.
To lose a kilogram of weight, you need to burn about 7700 kcal. With about one workout per week, it will take over 3 months to lose just one kilogram. And that's if you can spend all the calories from food.
It is also worth considering that the body has the ability to adapt to stress. Therefore, over time, the training process will need to be complicated.
Do not forget that for maintaining optimal weight, it is not so much training that is important as the lifestyle in general and the dietoia.
If your goal is to lose weight, follow these guidelines:
- Make up your diet wisely. Including refrain from sweets and starchy foods.
- Avoid stress and get good sleep.
- Get rid of unnecessary snacks.
Even regular exercise won't help you lose weight if you don't eat well or sleep enough.