Each coach and athlete has a different approach to the duration of strength training. However, the timing of a workout has a significant impact on its effectiveness.
What is the optimal training time?
Training length depends on several factors. The first is the level of the athlete. Individuals beginning strength training should not overexert their bodies. In such a way they will easily get an injury and quickly lose the will to further activity. Experience in the gym is gained through regularity and repetition, not the length of individual workouts.
The second factor is the expected results. At the beginning shorter workouts give quicker and more visible results, however as your form increases your body needs stronger and longer stimulation. Moreover, a different length of workout at the gym is assigned to classes that are supposed to build mass, reduce weight, increase muscle strength or sculpt the figure.
The final element is to correctly read the signals your body gives during exercise. After an hour of exercise, the body leads to muscle catabolism and acidification of muscle tissue. For this reason, it is a good idea to hydrate and provide the body with the necessary nutrients during training, at the same time checking the achieved parameters, such as heart rate.
How do I calculate training time correctly?
Training time should only relate to the period of exercise. In practice this means that when calculating your training time you should not include elements such as transportation, changing clothes, warm-up, breaks between sets, hydration, eating, helping other athletes or breaks for choosing music, finding motivation for further exercise or trying to exercise for the first time. All these elements are very important during physical activity and should be implemented, but they cannot be counted into the optimal duration of a workout at the gym.
The actual start and end times of exercises are easiest to check on your own watch. A sports smartwatch can be particularly useful here. A personal trainer can also help you monitor your training time, checking not only the technical correctness of specific repetitions or their safety, but also the individual times of each series.
Optimal training time for mass
Each type of workout has an ideal duration that will produce the desired results. In the case of strength training, which builds muscle tissue, the time should not be too long. This is due to the fact that after a certain period of time, the muscles stop being efficient, and the chemical compounds responsible for building new tissue begin to break down. Muscle catabolism is a phenomenon that begins after about 50-60 minutes of intense exercise. That’s why training for mass should last a maximum of one hour. During this optimal time the athlete has a chance to focus on a specific muscle part and work on it effectively.
According to scientific research the workout should last about 45 minutes. This time does not include the warm-up and stretching session after the exercises. Such a structured workout can be done even several times a week, and the effects should be visible in a relatively short time. However, if you are a fan of longer workout sessions, then you can reduce the load and extend the workout time to 90 minutes. To maintain the effectiveness of your exercises, you should reduce the frequency of your gym visits to a maximum of three. A variety of workouts for building muscle tissue can be interval exercises. Then the time of whole classes should close in 30 minutes, because the load on the muscles can be too much, especially in beginners.
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