Do you really have to train every day? – GOOD SHAPE

You finish your work, put on your clothes, sneakers, fix your hair, grab the bottle of water and when it’s time to leave the house, you feel the greatest discouragement. Your body is sore from the past workout and you ask yourself: Do I really need to train every day?

Well, the answer is no. “It is not necessary to train every day, it is advisable to distribute the training in a balanced way so as not to overload the same muscles, so that they have a good recovery” explains Mila Toledo, physical education professional.

But calm down, this statement needs to be analyzed from different points, such as the intensity of your training and even the duration. That’s because the intensity you train implies a different metabolic activation.

For example, in an intense workout where greater muscle contraction occurs, associated with greater metabolic and cardiorespiratory activity, being able to cause changes in the body more easily, creating the need for greater rest, regeneration and tissue recovery between workouts. “That way, when you train at high intensity, the frequency needed to get the benefits of the activities is lower”, says Jessica Durand, specialized in sports medicine, from Clínica Gravital.

But of course these workouts are indicated for those who already have some familiarity with physical activity, if you’re just starting out, daily low intensity workouts, with varying stimuli to muscle groups is the safest. “The ideal is to maintain a training routine of moderate to high intensity for at least 3-5x/week, respecting a rest period so that there is a correct muscular recovery” continues the professional.

HOW MUCH YOU SHOULD TRAIN TO BE HEALTHY

You can go to the gym for many reasons, as long as your health is one of them. According to current recommendations from the WHO, the American College of Sports Medicine and the Brazilian Society of Exercise and Sports Medicine, in order to obtain the benefits of physical activity, adults who do not have contraindications, should engage in at least 150 minutes of aerobic physical activity moderate intensity per week or 75 minutes of high-intensity aerobic physical activity per week, combined with at least 2 days of strength training. And the ideal is to space out those minutes respecting a routine that is consistent and easily maintained over time.