Why Is Exercise Important?

TSquared Lab, 20 Jan 2022
Training Education

Exercising regularly is considered a boon for the overall wellness of your
body. As consistent training requires truckloads of determination and
persistent discipline, the results are always satisfying.

Consistent training helps you bring down the possibilities of chronic
diseases, aids in achieving ideal body weight and muscle mass. Research
proves that regular exercise helps keep your mental health in check and
elevates your mood. It also is a powerful tool to fix sleep schedules and
maintain satisfactory energy levels.

What Are The Different Kinds Of Exercises?

Amongst the different types of exercises, here are some major types:

1. Aerobics

 

This fitness routine involves continuous body movements like swimming,
running, and dancing. It is considered great for cardiovascular
conditioning and helps enhance muscle tolerance.

2. HIIT

 

HIIT means high-intensity interval training. It comprises high-intensity
exercises performed in multiple repetitions with rest intervals. This
requires several muscle fibers throughout the body to be used rapidly in
coordination.

3. Boot Camps

 

Fitness boot camps include resistance and aerobic exercises with
combinations of timed high-pitched circuits. These are usually performed in
groups and they offer a challenging yet fun way of workout.

4. Stability Exercises

 

Pilates, planks, and glute bridges are some exercises that strengthen the
core and the muscles. They help maintain a body balance and create better
coordination between the forces.

5. Flexibility Exercises

 

Muscle stretching helps recover muscles and prevent internal injury during
a workout session. Whereas yoga helps one maintain a great lifestyle and
healthy mind.

6. Callisthenics

 

These involve training large muscle groups at a medium pace. Lunges,
squats, situps, crunches, pushups, and pullups are examples of this kind of
training.

7. Strength Training

 

These exercises are performed using special gym equipment and help gain
overall body strength and muscles. Resistance training and weightlifting
are examples of such activities. Strength training is undoubtedly one of the best exercises for overall body transformation and wellness.

Why Strength Training Is An Optimum Exercise?

Strength training is considered to help you work on your bone health,
increasing the productivity of cardio exercises and enhancing healthy
aging. Studies have proven that strength training helps keep your heart
healthy and build up muscles. Moreover, it simultaneously keeps a check on
your body weight.

Strength training targets exercising specific muscle groups in opposition
to external resistance. This type of training is not only efficient for
bodybuilders who lift weights in the gym. It is also for commoners who aim
to achieve their fitness goals irrespective of the age strata they belong
to.

According to a study published in ‘Diabetes Therapy’ in June 2017,
researchers believe that strength training combined with a healthy way of
living can help treat chronic diseases and type 2 diabetes.

What Falls Under Strength Training?

Strength training combines coordinated pushing, pulling, and lifting movements for muscle buildup and weight management. This type of training involves contracting and toning your muscles under a resisting force. Hence it is also called resistance training.

How To Incorporate Strength Training Into Your Workout?

Strength training needs to be optimized to maximize all its benefits. Here
are the top two ways to do that:

  1. Combine With Cardio

When cardio exercise is combined with resistance training, it helps you
lose more weight since your body keeps burning calories while reaching a
resting state when the session is over. This leads to longer metabolic
activity and active tissues. According to a study, people with combined
workout sessions of cardio and strength training lost more weight over some
time than those who did cardio alone.

  1. Be In A Calorie Deficit

Maintaining a proper calorie deficit with scheduled workout sessions helps
lose weight faster than practicing the two alone. Hence, efficient
bodyweight management depends greatly on the way one goes about planning
and executing the training sessions.

What Is The Right Training Frequency?

The number of times we train in a week will depend on several factors. Let
us explore some of these that need to be considered when it comes to
planning the number of sessions per week.

  1. Training Goals

When we are training, our primary goal is to build strength. There are also
other goals such as losing fats and acquiring gains. The goal of training
is always to elicit a stimulus that fits your goal, if you are unclear
about what you want to achieve when you are training, you will be beating
yourself up thinking you just want to be fit but there are no measurable
results.

  1. Recoverability

When you create a stimulus, think of it as the demand. Training stimulus is
also the training demand, the demand of getting stronger and leaner.

What happens if you have a lot of demand (having a lot of training effect
in your sessions) but you are lacking in supply? You basically have a lot
of customers waiting for their orders but the manpower is not providing the
service and soon customers will leave.

Training also follows the same path. If there is less recovery, it will
lead to stagnant growth. This, in turn, leads to a condition called
Rhabdomyolysis which is the breakdown of muscle tissue to provide more
energy to the body.

How Are Stress And Training Related?

Experts say that if you can’t increase the stress-bearing capacity of your body, it is harmful to increase training frequencies that build up stress. Hence, training within lifestyle is a sensible move rather than changing your lifestyle to accommodate your training goal.

What Are The Training Dynamics?

As training frequencies depend from individual to individual, it is affected by their body goals and also their ability to recover from the sessions. As muscle protein synthesis gets elevated for 24-48 hours after a training session, actual muscles are built during these hours.

This leads to some programs trying to train every muscle right after 48
hours. It is possible that training full body after every 48 hours can
yield massive overall results for a beginner.

What Should Be The Training Frequency?

For beginners, training frequencies should be alternate days three times a
week. As beginners cannot train at a high volume per session, this schedule
would give them 48 hours for muscle recovery.

Volume is the total tonnage of individual muscle damage and it is commonly
calculated with weight X reps X set. Hence, a full-body training
with one exercise for each major muscle group can make sense. However,
people that are intermediate to advanced need more volume as their
threshold to elicit stimulus is much higher than a beginner. When you think
about doing a biceps curl, you can grow your biceps with 10kg of 10 reps as
a beginner but as you have been doing it for years. You will need 11kg of
10 reps or 10kg of 12 reps to grow it bigger.

Therefore, an intermediate lifter might be required to train a muscle group
with 2-4 exercises per session. If you use the same principle of 48 hours
elevated MPS post-training, you will take 2-3 hours in the gym to train
every muscle with 3 exercises each. So perhaps a higher frequency will make
sense where you can do half body split per session or simply train 1-2
muscle groups to their hardest (provided you can recover from it) per
session and train every single day. Of course, we do not need to train
every day because our nervous system needs to recover from hard sessions.

How Is Training Frequency Related To Body Goals?

If building more muscle mass, losing fats, and gaining strength is the
goal, training frequency can be higher than three times a week. Moreover,
as recovery on local tissue is way less detrimental than under-recovery on
a global scale, training several muscles rigorously every day increases the
risk for injuries.

Can You Lose Fat And Gain Lots Of Strength Simultaneously?

No, one cannot get bigger, lose body fat, and gain a lot of strength in a
single go. But as a beginner when you get leaner, you look more muscular.
When you learn a movement pattern, you get stronger and lift more weights.
When you build muscles, you partition nutrients better and your basal
metabolic rate increases so fat loss can happen in tandem.

Conclusion

As a beginner, you do not need to train at a high frequency (more than 3
times a week). Training two times a week however will be getting slower
results and a training program that is not for gaining muscle mass as
exercises are limited. That’s why 3 times a week will be the most effective
through meta-analysis of research about training frequency.

The main considerations for how many times you as a beginner should train
to depend on your lifestyle and commitment level. To keep yourself
accountable, joining a fitness center would be optimal. With assistance
from expert physical trainers, like at TSquared Lab, you’ll be able to
reach your fitness goals effectively and efficiently. Then we can look at
what is the best practice to optimize your training goal.

Frequently Asked Questions:

 

Q. What are the benefits of regular exercising?

A. Consistent training helps you bring down the possibilities of chronic diseases, aids in achieving ideal body weight and muscle mass. Research proves that regular exercise helps keep your mental health in check and elevates your mood.

Q. What are the benefits of aerobics exercise?

A. Aerobic exercise is considered great for cardiovascular conditioning and helps enhance muscle tolerance.

Q. What is boot camp exercise?

A. Fitness boot camps include resistance and aerobic exercises with combinations of timed high-pitched circuits. These are usually performed in groups and they offer a challenging yet fun way of workout.

Q. How will strength training exercise keep your heart healthy?

A. Strength training is considered to help you work on your bone health, increasing the productivity of cardio exercises and enhancing healthy aging. Studies have proven that strength training helps keep your heart healthy and build up muscles. Moreover, it simultaneously keeps a check on your body weight.

Q. How will expert physical trainers help you achieve your fitness goals?

A. Proper assistance from expert physical trainers, like at TSquared Lab, you’ll be able to reach your fitness goals effectively and efficiently. They can help you out with the best practices to optimize your training goal.

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