Today we are all smart and advanced. Watch enough professional athletes and practice every day! Especially if the goal is weight loss. There’s a lot that hasn’t been invented here - losing weight races for money on Instagram, social competitions in clubs for the rich based on the number of visits, banal forum races based on the number of kilometers on a treadmill. Personally, I think that all this is not very necessary, rather useless and sometimes dangerous. And you can exercise every day only if you are a professional athlete or coach, or just a person who is able to eat and sleep during the day after a hard workout, and not rush to the next presentation of a very important product in order to promote your company. And even then, if there is periodization, varying the load, and you are training not “butt, biceps, back, abs,” but different physical qualities. Let's look at popular approaches to training every day.
Why is this necessary?
Let's say you are an accountant. Your whole job is to sit at the computer for 8 and sometimes 12 hours a day. You love your line of work and don’t aspire to be a phytologist. But from your favorite type of activity, in addition to an impressive salary, you also get a stiff neck, your arms hurt, your head hurts, and you’re just mentally tired of sitting all day. You should heed the WHO recommendations and include 30 minutes of physical activity in your day.
It is worth considering that a respected organization recommends these half an hour a day not so that we do CrossFit or throw weights in them. And so that they can walk, jog, or just walk. In general, this story is not even about cardio, but simply about moving the body in space.
Will this help you lose weight? A big question, the answer to which depends on how healthy you and I eat. But often “just walks” and so on are not attractive for obvious reasons. We spend the day in uncomfortable clothes and shoes that we don’t want to walk in. And after work we just want to be somewhere where there are no strangers and it’s quiet, at home that is. Then the idea of training every day arises.
Newbie
My opinion is quite simple. Beginners should not lift weights every day, and should not use split lifts. This can lead to serious consequences. When do you stop being a newbie? At least a year of regular classes. What should a newcomer do with a sedentary job? For example, like this:
We choose any 3 days, not in a row, but every other day, and work on them with strength exercises with a trainer. We set the task for the trainer to “learn how to do basic exercises”, and not how to “lose weight with exercises”, otherwise the specialist will push you in a predominantly aerobic mode so that you simply burn more calories. And this is precisely what is not needed now;
4 days remain. We devote a couple of them to simple aerobic exercises. Think about something like half an hour of walking at the heart rate of the “start” of the aerobic zone, or the same workout on an elliptical or stationary bike. The remaining two days are any gymnastics with stretching elements of your choice. At least fitness yoga, at least stretching. Moreover, it is better if you go to a trainer for stretching, at least for group classes. Choose not those workouts where pole dancers stretch, they practice quite hard stretching, like in artistic gymnastics. Go to a “mind body” or some other group club class for a couple of months to gain the necessary mobility.
This way you can fit 30 to 60 minutes of physical activity into your day and be able to overcome physical inactivity
When not to do this: And now for a dose of reality. How long do you sleep? What is your caloric intake? If the answers are something like 5-6 hours and “need minus 1000 kcal per day,” stop with daily training. Chances are you're not Wolverine to regenerate out of thin air. Well, or you don’t need to lose weight at all if you are Wolverine.
Intermediate and daily training
Typical classes for intermediate levels of training solve the following problems:
power generation. That is, you learn some of the following: plyometrics, kettlebell exercises, weightlifting snatch and clean and jerk, or near-maximal sprints;
training one of the basic strength exercises. Press, squat or deadlift. For those “who need additional training” - also pull-ups and one of the available options for the military press. Moreover, all this is not “packed” into one training day, like gentlemen bodybuilders, but “spaced out” throughout the week so that our sports hero has time to recover;
auxiliary exercises. In light mode with medium weight, with rest, and calmly, please. There may be “isolation” here for those who focus more on aesthetic goals. Or options for basic exercises that work on certain “weak points” of the basic movements, for those for whom strength is more important. Or some hybrid of the first and second;
general physical training or endurance training. If a friend of ours is striving to quickly lose weight, there is a great temptation to “shove” a treadmill into his training plan. But correctly, as everyone guessed, it is not so. How will be correct? Individually select the number of general physical fitness exercises (this can be circuit training, a complex with a barbell, kettlebells, dumbbells) or the notorious cardio, which will not “kill” the client, but will simply serve as a bridge between work and rest;
stretching
So, typical tasks for an intermediate level involve a maximum of 4 workouts per week. On rest days, you can go to stretching or yoga, and do some low-impact cardio, like swimming. The only exceptions can be people who do not train power for one reason or another (physical limitations, poor posture, injuries). They can do a little more intense cardio on free days, for example, pushing the same sled in a sprint style or, if their health allows, working with weights or running in interval style.
Translated into accessible terms, it would be better for you not to practice every day if you have already reached this level of training. The weights here, as a rule, already tend to the weight of your own body. And it’s quite easy to get injured by overly tiring the central nervous system with your “jumping.” How are “nerves” and injuries related? Yes, it’s very simple, comrades who “get away” every day can be seen from afar by their specific “lethargy” and impaired coordination of movements. Want physical activity? Learn to walk, or as some fans do, read books on a treadmill. But just don't train in the gym.
Laws of the world of bodybuilding
But those who train “muscles” rather than physical qualities have a significant advantage. He is also a minus. Having reached a certain level, they are forced to conduct about 5 training sessions a week in the gym. And also do cardio. But completely different schemes already work there - you must “go through” one muscle group a maximum of 2 times a week, and carefully incorporate cardio in an amount that does not cause “degradation” for you personally, that is, a decrease in muscle level.
What about advanced fitnessists? Can they do it every day? People who have been training for a long time should, in my humble opinion, choose a side or cycle the work on physical qualities. Endurance training can be done up to 6 times per week. Strength training - no, just like power and speed, they become incompatible with life in an average volume of more than 4 sessions per week. So maybe it’s worth thinking about quality as a criterion for training effectiveness?
Elena Selivanova
03.08.15
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How often and for how long can you chew gum? How safe are chewing gums, or maybe they are dangerous? Find out how harmful chewing gum is to human health. Do modern tablets have a negative effect on eye health? Since ancient times, people have been trying to stock up on food, so to speak, “for a rainy day.” But due to the lack of refrigerators and other technologies to store food, our ancestors smoked and dried fish and meat, and made jam from berries. Canned food allows you to keep food ready for a long time. The method of canning in cans was patented back in 1825. Since then, industrial canned food began to be produced. But are they dangerous to health or not? Involuntary repetition of the same type of movements is common to many people. But some movements give a person individuality and charm, while others spoil his appearance. For example, the bad habit of biting your lips can reduce your chances of success with the opposite sex, as well as hinder your career. After all, bitten lips do not look aesthetically pleasing and also indicate lack of self-confidence. Instant noodles are a popular product all over the world. It is cheap and relatively easy to prepare. In the modern rhythm of life, some people simply do not have time to cook their own food and eat right. It is much easier to make soup and satisfy your hunger. But what's actually in instant noodles? Is this food harmful to health? Surely many men will agree that when a girl in a skirt sits with her legs crossed, she looks very attractive. But, unfortunately, this pose is harmful to health. Varicose veins, back pain, high blood pressure - all these negative consequences are attributed to the bad habit of sitting with your legs crossed. Now there are many ways to prevent pregnancy: contraception, pills, IUDs and interrupted coitus. If you remove the penis from the womb of a girl before ejaculation, then the onset of pregnancy is reduced to zero?
Cleanliness is the key to health. Each of us has heard this phrase more than once, and we walk through life with this motto: take a shower in the morning to wake up, in the evening - to relieve the stress of the day and make it easier to fall asleep. Is it really good to take a shower every day?
According to doctors, during the shower the body loses some particles that make up the hydrolipid film on our body. Its main function is to protect our body from various viruses, fungi, and infections.
By taking a shower every day, or even several times a day, we violate the integrity of this hydrolipidic film, which takes about a day to regenerate. This film is formed from the secretion of the sebaceous glands and, if its integrity is constantly violated, the entire regeneration process can be disrupted. By making such a conclusion, doctors do not convince people to stop swimming, but, nevertheless, it is necessary to realize that people who wash off the hydrolipidic film daily are more defenseless against the attack of viruses and bacteria.
How often should you shower?
Experts in the field of hygiene and epidemiology advise taking a shower 3-4 times a week, that is, every other day. This frequency will help preserve the hydrolipid film and thereby reduce the risk of various viral and other diseases. Taking a shower every other day does not mean giving up hygiene on other days; no one has yet canceled washing your hands, feet, armpits and genitals.
For those who cannot refuse daily bathing, there are several simple recommendations: do not use very hot water, as there is a risk of drying out the skin, refuse antibacterial soap, choosing regular toilet soap with neutral acidity. Once every 7-10 days you need to use a body scrub that will remove dead cells and stimulate regeneration. It is better to give preference to organic or fine scrubs that will not damage the skin. After water procedures, it is recommended to apply cream or body oil to the skin.
Mark Zuckerberg recently asked the world how he would like to return to work after a short maternity leave? They had to choose from identical light gray T-shirts and identical dark gray sweatshirts. The meaning of the joke is quite obvious: a successful person appreciates every minute and does not waste himself.
Of course, this suggests an analogy between clothing and nutrition. Many people deliberately simplify their diet so that it does not bother them and does not take up a lot of time. And there is a rational grain in this, since the search for new recipes, queues in stores and culinary experiments are all the same. Although, in truth, a monotonous diet is often associated with echoes of the food impotence of Soviet times.
And everything would be fine if monotonous food didn’t seem unhealthy to us.
Why food should be varied
The more varied the food, the more you eat. Imagine a buffet of several vegetable dishes and compare it to one large bowl of salad. What will you choose? Man is born with an instinct for satiety, so we will step towards Swedish abundance without hesitation. Moreover, the instinct will work even if the vegetarian menu is replaced with a more realistic equivalent - fast food. For this reason, to avoid overeating, it is necessary to limit the variability of food.
Susan Roberts
A mandatory instruction is built into the human genome: eat more different foods. And there is a good reason for this.
No single food contains optimal amounts of all the nutrients we need to be healthy. Therefore, in order to get everything they need in sufficient quantities, people eat a variety of foods.
A joint study from Brigham and Women's Hospital and the Harvard School of Public Health also supports diversity. Scientists studied the diets of 59,038 women to track the effects of healthy and unhealthy foods on life expectancy and mortality from specific causes. It turned out that those participants who ate 16-17 healthy foods had a 42% lower risk of death than those who ate up to eight such foods. The result of the work was very interesting advice.
Proper nutrition affects life expectancy. At the same time, it is more important to increase the amount of healthy products than to reduce the amount of their less healthy counterparts.
By the way, healthy foods included fruits, vegetables, whole grains, cereals, fish and low-fat dairy products. Among the less healthy foods were refined carbohydrates, sugar, and foods high in saturated fat.
The hidden nuance of a varied diet
On the other hand, the scientific world has evidence that a varied diet is not so beneficial when it comes to the microbiome - the population of microorganisms that lives in the human body, supports its digestive system, helps control appetite and performs many other important functions.
As a rule, the diversity of bacteria in the intestines is only beneficial. But we have found that in some animals, mixing foods reduces the number and diversity of gut bacteria.
Daniel Bolnick
At the same time, the scientist warns against incorrect conclusions. It is a mistake to believe that diversity has a negative effect. Rather, the combination of individual products can lead to unexpected consequences.
Even if you know the effects of food A and the effects of food B on digestion, you cannot predict what will happen to the microbiome when you eat both at once. There is no doubt that modern man eats more varied foods than he is used to. But whether this is good or not is an open question.
Bottom line
So should you eat the same food every day? Of course, a bagel for breakfast, a sandwich for lunch, and meat and potatoes for dinner will cause nutritional deficiencies. However, as long as you consume at least six varieties that are high in micronutrients, you have nothing to worry about. Just make sure to include colorful vegetables in your meals. Color tends to correlate with various nutrients. And stay away from starchy vegetables, such as potatoes.
Dr. Roberts suggests the following daily menu that will give the body everything it needs:
- Greek yogurt with fresh fruit - in the morning,
- spinach or lettuce with chicken and vegetables - in the middle of the day,
- fruit and nut smoothie - for an afternoon snack,
- roasted vegetables with brown rice - in the evening.
Of course, this is one of many options and you can create your own menu in such a way that you eat monotonously, but nutritiously. That being said, Susan recommends being careful with exotic ones if you want to be truly healthy.