How to grasp the frequency of muscle exercise

Muscle exercise requires rest, but the time cannot be too long. Muscle exercise requires a lot of nutrients. After the exercise, after proper rest, the nutrients in the muscles will be quickly replenished, and the amount of supplementation will be more than consumed. This phenomenon is physiologically called "excess recovery". ". "Excessive recovery" allows the muscles to obtain more nutrients, and the more they train, the more they become more developed. If the muscles are not given enough time to supplement nutrients, the muscles cannot grow stronger than before. Some studies believe that this rest time is calculated based on the muscles' ability to exercise again, which generally takes 2-3 days.

　　After 2-3 days, if there is no stimulation of exercise, the exercise effect in the previous period will gradually fade. This is because the muscles are also composed of various proteins. The muscle components of proteins are also in the dynamic changes of continuous consumption and replenishment. If you supplement more, the muscles will grow; if you consume more, the muscles will decline.

　　If you do not exercise in time, there is a lack of factors that stimulate muscle growth, and on the other hand, the substances that make up the muscles are constantly consumed, people who exercise will naturally find that "the exercise effect is not obvious", "the muscles are smaller than the previous muscle mass", "the arms are no longer strong", "the muscles are not as hard as before. " etc. This is why exercise cannot be "fishing for three days and drying the net for two days".

　In order to avoid the above situation, the gym coaches require students to persist in exercise and formulate scientific muscle exercise frequency for students (i.e. the number of exercises per week). The most suitable exercise frequency should be to perform the second exercise before the effect of the previous exercise has disappeared. In this way, the effect of each exercise can gradually accumulate, and the physical fitness, muscle growth, and To achieve the best training results, practice at least twice a week in each part of the body, do 4 exercises per part of each part, and 4 sets of each exercise.

　　If it is interrupted for a period of time due to special circumstances, don’t be discouraged. Keep exercising will definitely make a lot of money. When restoring exercise, exercise frequency should be small, and it is beneficial to 3 times a week and 15-30 minutes each time. Later, as your physical fitness recovers, you can exercise 3-5 times a week, 30-50 minutes each time.