Fitness
Is it effective to do kintore every day? Explain training intervals and supercompensation!
People who have just started muscle training tend to do muscle training every day because they are enthusiastic. However, in fact, daily muscle training can be counterproductive. Get the right knowledge about kintore and learn how to get the ideal body you are aiming for.
Should I do kintore every day?
People who are just starting muscle training or who are just starting out may be wondering, “Do I need to do muscle training every day?” From the guts theory, it seems that daily training can be expected to improve muscle strength and basal metabolism, but this is not always the case. If you do the wrong muscle training, the effect will be diminished, so be sure to do it the right way.
Daily muscle training is counterproductive
Daily muscle training is not effective in increasing muscle strength and improving basal metabolism. Daily strength training can lead to injuries and, conversely, inefficient strength training. What you need to be aware of when you want to improve your muscle strength efficiently in a short time is “supercompensation”.
What is “supercompensation” that you should know if you are training?
Gym trainers and those familiar with muscle training are familiar with this “supercompensation” and practice efficient muscle training. People who do supercompensation every day without knowing supercompensation will be doing very inefficient muscle training, so let’s learn about “supercompensation” first.
Supercompensation mechanism
Muscle training temporarily destroys the muscle fibers in the area where you trained. After that, with enough rest, the muscle fibers in the destroyed area will recover, and the total muscle mass will try to be higher than before the muscle training. This work is called “supercompensation”.
Supercompensation is the key to effective muscle training
Use the supercompensation mechanism to get enough rest after muscle training and start muscle training again when muscle mass increases. And again, take enough rest and do muscle training. This repetition will maximize the effect. However, if you do nothing for a while after supercompensation causes the muscles to become hypertrophied, the muscles will begin to contract, so rest intervals are important.
What is the estimated time to supercompensation?
It is generally said that it takes 48 to 72 hours from the destruction of muscle fibers by muscle training to the start of supercompensation. This is the reason why you shouldn’t do muscle training every day because it takes time to do the next muscle training.
Effective training <load>
The amount of muscle training that you do in a day is also an important point for effective training. Supercompensation is based on the premise that muscle fibers are destroyed by muscle training, but in order to destroy muscle fibers, it is necessary to perform muscle training with an equivalent load. If this is not done, even supercompensation will not occur, so no matter how much muscle training you do, there is no point.
What is the guideline for effective training load?
If you want to practice effective training, try to stress your muscles to the point where you feel “moderate muscle soreness.” The process by which muscles are damaged by muscle training and then recover is called supercompensation, because muscle soreness is evidence of supercompensation. You’re overdoing muscles that can interfere with your daily routine, but if you feel your muscles are a little taut, it’s evidence that you’re doing muscle training with the right load.
Weight training or self-weight training?
If you want to do efficient strength training with an awareness of supercompensation, weight training is more effective than self-weight training. This is because weight training makes it easier to pinpoint the muscles you want to train, and with the help of equipment, you can train with a higher load than self-weight training. Weight training refers to training with muscle training equipment in the gym and training with dumbbells.
Difference between self-weight training and weight training
- Self-weight training: Training by exerting a load on the muscles according to your own weight without using muscle training equipment such as push-ups and squats.
- Weight training: By using the equipment for muscle training in the gym etc., you can borrow the weight of the equipment and train by putting a load on the muscles.
Effective training <time zone>
When aiming for effective training, the time zone for muscle training is also important. It is difficult to spend time for muscle training in your daily life, but be aware that the effect will vary depending on the time of day.
When is the best time to do muscle training?
The best time of day for muscle training is in the evening. A person’s body temperature generally rises in the evening, making it suitable for exercise and strength training. In the evening, it is recommended that you can drop in at the gym on your way home from work. However, kintore on an empty stomach before dinner is counterproductive. Since you will be doing muscle training without energy in your body, you will instead work to break down muscle proteins and weaken your muscles.
What time zone should I not train?
Unsuitable times for muscle training are immediately after waking up in the morning and just before sleeping at night. Immediately after waking up in the morning, the body temperature has not risen completely and the body is in a slackened state, so even if you do muscle training, it will not be an efficient training. Also, muscle training just before sleep is not recommended. Exercising hard before sleep stimulates the sympathetic nerves and makes it harder to fall asleep. Be careful as it interferes with your sleep.
Effective training <frequency>
If you want to train efficiently, you may be wondering how long you should spend on muscle training. It is difficult to balance daily work, housework, and study, and it is difficult to devote a lot of time to kintore. In order to improve your muscle strength efficiently in a short time, remember the appropriate frequency and time of muscle training.
What is the ideal time for muscle training?
The ideal time for muscle training in a day is about 30 minutes to 1 hour. Continued stress on your muscles over a long period of time can cause severe and painful muscle aches and injuries. Especially for beginners who are just starting muscle training, it is necessary to be careful because they do not have enough muscle strength to withstand long-term muscle training.
Menu for daily muscle training
When training with supercompensation in mind, it is not desirable to do muscle training every day, but it is possible by changing the part to be trained. Recommended when you want to do muscle training efficiently.
Example of muscle training menu (emphasis on muscle hypertrophy)
Small muscles such as the abdominal muscles take a short time to supercompensate, so kintore at intervals of every other day is recommended. Also, for the pectoralis major muscles that are trained by push-ups and the quadriceps muscles that are trained by squats, it takes a long time to supercompensate, so do muscle training every 2 to 3 days.Example of kintore menu (emphasis on body tightening)
If your goal is to tighten and lose weight, include aerobic exercise such as running in your menu. In order to lose weight, in addition to training, be careful about factors other than training, such as eating a diet that suppresses carbohydrates, sugars, and fats and consumes a large amount of protein.A useful tool for training
There are some useful items to have when training at home or in the gym. Even if you are just starting training, you can use it even if you do not have specialized knowledge, so please try to arrange it.
Yoga mat
It is useful to have a yoga mat when training at home. When training on the floor such as the abdominal muscles and back muscles, if you do muscle training with your body in direct contact with the floor, it may cause damage to your body. The yoga mat has a compact size and does not get in the way even when you are in the house.
protein
By ingesting protein during supercompensation, muscle hypertrophy can be achieved efficiently. Protein is high in protein, so it’s recommended for people who just want to get pure protein without extra nutrition.
dumbbell
In your own weight training at home, you will not be able to put a heavy load on your muscles with your own weight alone, so you will be able to use dumbbells to put a stronger load on your muscles. Use it when your muscles have become accustomed to the load of self-weight training and you can no longer feel the heavy load.
Daily muscle training with the original menu
For those who want to improve their muscle strength efficiently by doing muscle training every day, try muscle training while changing the part of the muscle to be trained little by little every day. Also, when you are just starting muscle training, the effect does not appear immediately. By doing it steadily, the effect will gradually become visible. Don’t give up even if it doesn’t work right away, let’s take on the challenge persistently.