A training routine is essential to avoid the loss of muscle mass and even grow it.
Do Exercises regularly It is essential to avoid the loss of muscle mass, known as sarcopenia. But in addition, with a focused training you can increase both the size and strength of the muscles. As we grow it is easier for us to lose lean mass, so it is important to know how to counteract it.
According to a recent study, there is a certain frequency to counteract this situation or even grow and strengthen muscles. Some often think that the more training it is done, the better it will be. But letting the muscles rest is fundamental in the process. The research was conducted among 26 healthy young adults divided into two groups.
Strength exercises
Three versus five days a week: What is the ideal amount to exercise the muscles?
The study was conducted with 2 groups of young people. Of a total of 26 adults, half trained 2 times a week and the other half 3. After 4 weeks the results were displayed. The group that trained 2 days a week did not experience large changes, while those who exercised 3 times obtained small but significant increases in force.
This means that we minimally have to train 3 times a week to gain strength. In any case, the same study authors conducted prior investigation that showed that 5 days a week of training produce greater improvements in muscle strength (10% increase) that 3. Therefore, despite organizing breaks for the body, it is necessary to train at least 3 times a week to notice changes and 5 times so that these changes are more significant.
The impact of rest on strength training and the importance of recovery
The rest is essential for the recovery of the muscle and its growth, because the tissues that break with the most intense training are regenerated. However, it is necessary alternate the week with days of work and rest to make the most of this situation. So it is useless to train 5 days in a row and rest two, but to intersperate in a better way.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
