Take a break after working out for a few days

In order to achieve the goal of keeping fit and strong, most people will over-exercise. If they over-exercise frequently, it will cause great damage to some muscle tissues in the body. Although fitness is good for the human body, it should be done in moderation. Therefore, when exercising, you should find some free time to rest, and don't blindly pursue the benefits that fitness can bring to you. So how many days do you usually rest when working out?

Generally speaking, you should not overdo fitness and learn to take proper rest. When the fitness exercise time exceeds 1 hour, it is best to rest for 15 minutes before exercising again. Because the various functions of the human body will begin to decline after about 1 hour of continuous exercise, especially the anti-oxidant function, you must learn to rest and adjust after an hour of exercise.

Specific arrangements for fitness training volume and rest time in one week:

1. For beginners, train 3 days a week.

2. For advanced trainees, it is necessary to appropriately increase the training frequency and conduct more targeted training. You can practice 4-5 times a week.

3. For advanced trainees, training for 4-5 days, with two specialized training sessions each day, will have the best effect.

Warm reminder: Whether you are a beginner or an advanced fitness trainer, it is recommended that each fitness training time should not exceed one hour, and you must rest for at least 15 minutes after one hour.

What to eat on your gym rest day

Since muscles grow during rest, you need to eat well on rest days. How can muscles grow without nutritional supplements? So many people ask whether they should eat powder on rest days. The answer is yes. And if you don’t consume much protein in your normal diet, you can increase your protein powder intake appropriately on rest days.

There is also a term called indulgence day, which can also be classified as a rest day. It is mostly used during the fat loss period. For example, you can arrange an indulgence day once a week, on which you can eat whatever you want without controlling the intake of fat and carbohydrates. This helps buffer the stomach and adjust metabolism, and studies have shown that it also greatly promotes fat loss. The general principle is to give the body the illusion that it has enough energy intake and does not need to reduce metabolism every once in a while.