Is it better to work out half an hour six days a week or an hour and a half twic!
Question: Is it better to work out half an hour six days a week or an hour and a half twice a week!?
So I'm a swimmer and am moving to college soon!. I was wondering if it would be more worthwhile to swim a little bit everyday or get in a big chunk of yardage in every once in a while!.Www@Answer-Health@Com
Answers:
For endurance activities like swimming, higher frequency is good!. The training effect decreases with time, and endurance training recovers faster than strength training; runners, for example, tend to go more often than weight lifters!.
A good rule is - Train as much as possible, as often as possible, while staying as fresh as possible!. It's a tricky balance, but it can be maintained!.
It depends on what you're doing!. Swimmers probably don't just swim!. If you're weight training too, you'll need at least a day off from weights to recover from that - but you can train endurance in that time!. Of course there's also a cumulative effect too, so fatigue can set in "in different layers", so to speak!.
Just don't go all out *every* day; alternate between hard and easy days, to allow active recovery!. And be ready for signs of overtraining - keep a training log, keep notes of progress, fatigue, etc!. - and back off when you feel the symptoms!. You might even experience "rebound gains" of a sort!.
Hope this helps!. Good training!Www@Answer-Health@Com
A good rule is - Train as much as possible, as often as possible, while staying as fresh as possible!. It's a tricky balance, but it can be maintained!.
It depends on what you're doing!. Swimmers probably don't just swim!. If you're weight training too, you'll need at least a day off from weights to recover from that - but you can train endurance in that time!. Of course there's also a cumulative effect too, so fatigue can set in "in different layers", so to speak!.
Just don't go all out *every* day; alternate between hard and easy days, to allow active recovery!. And be ready for signs of overtraining - keep a training log, keep notes of progress, fatigue, etc!. - and back off when you feel the symptoms!. You might even experience "rebound gains" of a sort!.
Hope this helps!. Good training!Www@Answer-Health@Com
Learn about EPOC , The fact is shorter high intensity benifits more, 10 15s beats 5 30s!.
Oxygen consumption following exercise
After a strenuous exercise there are four tasks that need to be completed:
Replenishment of ATP
Removal of lactic acid
Replenishment of myoglobin with oxygen
Replenishment of glycogen
The need for oxygen to replenish ATP and remove lactic acid is referred to as the "Oxygen Debit" or "Excess Post-exercise Oxygen Consumption" (EPOC) - the total oxygen consumed after exercise in excess of a pre-exercise baseline level!.
In low intensity, primarily aerobic exercise, about one half of the total EPOC takes place within 30 seconds of stopping the exercise and complete recovery can be achieved within several minutes (oxygen uptake returns to the pre-exercise level)!.
Recovery from more strenuous exercise, which is often accompanied by increase in blood lactate and body temperature, may require 24 hours or more before re-establishing the pre-exercise oxygen uptake!. The amount of time will depend on the exercise intensity and duration!.Www@Answer-Health@Com
Oxygen consumption following exercise
After a strenuous exercise there are four tasks that need to be completed:
Replenishment of ATP
Removal of lactic acid
Replenishment of myoglobin with oxygen
Replenishment of glycogen
The need for oxygen to replenish ATP and remove lactic acid is referred to as the "Oxygen Debit" or "Excess Post-exercise Oxygen Consumption" (EPOC) - the total oxygen consumed after exercise in excess of a pre-exercise baseline level!.
In low intensity, primarily aerobic exercise, about one half of the total EPOC takes place within 30 seconds of stopping the exercise and complete recovery can be achieved within several minutes (oxygen uptake returns to the pre-exercise level)!.
Recovery from more strenuous exercise, which is often accompanied by increase in blood lactate and body temperature, may require 24 hours or more before re-establishing the pre-exercise oxygen uptake!. The amount of time will depend on the exercise intensity and duration!.Www@Answer-Health@Com
The second!.!.!. Your body needs at least 1 day of rest between workouts!. Otherwise, your muscles won't grow!. However, in case of swimming and other aerobic exercises, you need less rest, so perhaps 1-2 days of rest a week will be enough!.Www@Answer-Health@Com
Whatever you choose make sure you have your rest days about 2 or 3 a week, these are very important to help your muscles repair themselves from the damage whilst training!.Www@Answer-Health@Com
30 mins six days a week without a doubt!. Just work to a max those 30 mins!.Www@Answer-Health@Com
1/2 hour x 6days is much better for your cardiovascular maintenanceWww@Answer-Health@Com
1/2 hour six days would be better!.
Alternate the workouts too so the parts you work out one day can recover the next!.Www@Answer-Health@Com
Alternate the workouts too so the parts you work out one day can recover the next!.Www@Answer-Health@Com
I would think that consistency would pay off better than overdoing it just a few times!.Www@Answer-Health@Com