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Is It Better To Train Every Day Or Every Other Day?

Preparing consistently enjoys benefits from a mental and neurological perspective, yet there is the gamble of over-burdening the muscle with work. Therefore, the optimal frequency for workouts depends, above all, on the workouts’ intensity because a greater intensity must correspond to a greater rest period. However, a fundamental aspect is that concerning the type of activity, daily training is practiced for countless athletes, from swimmers to cyclists, passing through footballers, basketball players, and many other competitive athletes.

Let’s give a precise definition of the term training. In that case, sports training is a complex educational pedagogical process that takes the form of the organization of repeated physical exercise in such quality,  quantity, and intensity as to produce progressively increasing loads in a continuous variation of their contents, to stimulate the body’s physiological super-compensation processes and improve the athlete’s physical, mental, technical and tactical abilities, to enhance and consolidate their performance in competition.

Training is in itself a real science and, as such, has its principles and rules.

At the basis of everything is our motivation to train. For example, the “more sport = more weight loss” equation is untrue. On the contrary, most of the time, it turns out to be just the opposite: in the face of continuous and exhausting training sessions, we will even end up with a few kg more. However, it must be said that not all people respond the same way to a particular training program, and time requirements and personal preferences can also make a difference.

We can therefore approach the question in three different ways:

Train All Muscles Every Day

In this approach, the exercise involves all muscle groups: arms, shoulders, back, abdomen, legs, etc. 

  1. Advantages: faster progress, help to motivate
  2. Disadvantages: risk of not dosing forces well with consequent overexertion and possible injuries, especially if you don’t already have a training history behind you

Train Every Day But Alternating Between The Muscle Groups

This type of program requires you to divide the days of the week between the 2 macro-groups of muscles. For example: on Monday, train the upper part of the body. On Tuesday, the lower part. On Wednesday again top, and so on.

  1. Pros: You retain the psychological benefits of daily training and give your muscles more time to recover, as well as saving some time
  2. Cons: It will probably take longer to see improvements

Train All Muscles 2-3 Times A Week

This is the most suitable approach for most people, especially those who do not have much time to devote to physical activity.

  1. Advantages: requires less effort, not interfering too much with our habits, and is also suitable for those out of training.
  2. Disadvantages: slower progress compared to other programs, and the lesser commitment, even mental, risks leading us to neglect other aspects of our Health

But if we want to evaluate a session according to two fundamental parameters, intensity and density, by intensity we mean the load (weight, speed, or distance) and by density, the relationship between effort and recovery. An exercise is intense when you lift a lot of weight, do it very fast, or cover a considerable distance (cycling or running). An exercise is dense when the effort is followed by a short recovery (if you chat in the gym between repetitions… you are not training densely). The duration, i.e The  effective time is also very important for movement: the figure varies according to the objective and intensity of the session; greater intensity corresponds to less duration… A  good workout is, therefore, one where intensity,  density, and duration are in the right proportion.

Also Read: What To Eat Before The Gym


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