You should aim to strength train for 30-60 minutes, 3-4 times per week to achieve your weight loss goals. This frequency of exercise can build muscle, boost metabolism, and burn fat without the risk of burnout or injury.
Keep in mind that muscles need time to recover and gain strength. Because strength training or going to the gym every day can be counterproductive if you don't understand your method well.
It’s important to balance strength training with rest days. On rest days, you can do light activities like walking or stretching to keep your workout momentum going without overworking your muscles. By giving your muscles time to rest and recover, you’ll ensure your body performs better and burns calories more efficiently.
To maximize the effectiveness of your strength training, structure your workouts by combining upper and lower body exercises. For example, on Monday and Thursday, focus on upper body movements like bench presses and overhead presses.
On Tuesday and Friday, switch to lower body exercises like squats and lunges. This split ensures balanced muscle development and maintains a consistent workout routine due to the variety of exercises.
Source: https://laodong.vn/suc-khoe/thoi-gian-can-tap-luyen-suc-manh-trong-tuan-de-giam-can-hieu-qua-1358295.ldo
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