Why should training be regular? Regular – how is that? Is once a week okay? - Coach allowed

We answer another popular question about amateur sports.

Short answer : regular exercise forces the body to adapt to stress. Thanks to this, muscles grow, endurance and flexibility increase (if you do stretching). Regular exercise has other benefits: it improves your mood, reduces the risk of certain diseases and improves sleep quality. And yes, regularity is a relative concept. The World Health Organization recommends that adults exercise at least 150 minutes a week, which equates to two to three bouts of exercise. But some studies suggest that exercising once a week is also beneficial.

Adaptation and super recovery

The human body is a mobile system; it perceives even a one-time intense load as a kind of challenge that can be repeated in the future. This means you need to be prepared for it.

Actually, due to this phenomenon, which in domestic sports science is called super-recovery, our endurance gradually increases, flexibility improves and muscles grow. But the effect of training does not last forever; if the load is not repeated, physical indicators gradually return to their original values.

How many times a week should you train?

There is no clear answer to this question. The amount of training depends on many factors, including gender, body type, hormonal characteristics and the goals that the athlete sets for himself. The World Health Organization recommends that adults and older adults exercise at least 150 minutes a week, which equates to two to three workouts. However, most fitness trainers agree that a truly effective training plan should include at least four to five workouts per week for different muscle groups or at least three high-intensity workouts.

What to do if you have absolutely no time?

Despite the fact that coaches often consider infrequent training a waste of time, it seems that this is not entirely true. A recent study conducted by scientists from the British University of Loughborough, which involved more than 60 thousand people, shows that even working out at the gym once or twice a week reduces the risk of death from cancer and cardiovascular disease.

Top 25 reasons why you should start exercising

Exercising has many benefits, and today we are going to tell you about 25 of them. We are talking not only about a beneficial effect on appearance, but also about life in general.

25. Playing sports increases life expectancy.

Research shows that an active lifestyle can increase life expectancy by up to 1.8 years.

24. Sports reduce the overall number of injuries.

The more a person exercises, the less prone they become to injury as they develop posture, balance and strength.

23. Sports reduces anxiety levels.

Exercise relieves anxiety in the same way it reduces stress and improves mood, by promoting the release of endorphins.
22. Exercise can help you cope with depression.

Many studies show that regular exercise benefits people who suffer from depression. Because the body releases endorphins during exercise, exercise promotes positive feelings and helps prevent depression.

21. Exercising increases self-esteem

Exercise helps improve self-esteem by creating a positive body image that is healthier, fitter, and more aesthetically pleasing.

20. Working out improves your mood.

Research shows that regular exercise is an effective way to improve your mood. When a person begins to exercise, their heart rate increases and the brain releases chemicals that promote a good mood and create a feeling of well-being and euphoria, while calming the stressed-out neurons in the brain that cause a bad mood.

19. Exercise reduces stress.

Exercise and stress are directly related to each other. In almost any form, exercise can act as a stress reliever as it helps increase levels of positive endorphins in the body.

18. Exercise improves motor ability in people who suffer from arthritis.

Health experts recommend a special exercise program for people who suffer from arthritis. This program includes exercises that relieve pain and stiffness caused by this disease. These exercises are also designed to reduce joint pain and improve joint flexibility.

17. Exercising reduces the risk of obesity.

One of the main factors that contribute to obesity is a sedentary lifestyle. When a person lacks physical activity, they tend to want to eat more, which results in weight gain (and it doesn't help that you're not burning extra calories).

16. Exercise improves metabolism.

A faster metabolism helps burn fat, and one of the safest ways to speed up your metabolism is to increase muscle mass. Muscle cells are eight times more metabolically active than fat cells, meaning muscle burns more calories than fat.

15. Exercise slows sarcopenia

Regular exercise plays an important role in controlling the underlying processes of sarcopenia, which refers to a condition in which muscle gradually disappears as we age. According to medical experts, exercise is the primary treatment for this condition, especially strength and weight training.

14. Sport improves musculoskeletal health.

Exercise improves musculoskeletal health because it allows muscles to significantly increase in size and strength.

13. Exercise improves bone mineral density and reduces the risk of osteoporosis.

Health experts recommend daily exercise for people who suffer from osteoporosis. Exercising on a regular basis helps improve bone mineral density as it helps increase and maintain bone density. Types of exercise that are ideal for patients with osteoporosis include resistance training, flexibility exercises, and strength training.

12. Sports makes you smarter

Research has shown that exercise is directly related to how smart you are. In fact, recent research in neuroscience suggests that exercise does more to stimulate thinking than thinking itself does, creating a brain that resists physical shrinkage and improves cognitive flexibility.

11. Exercise reduces the risk of colon cancer.

People who spend more time walking and participating in other physical activities are less likely to be diagnosed with colon cancer than those who do not. Additionally, research shows that physically active people who develop colon cancer have a higher chance of survival because their levels of insulin and other hormones in the body are well regulated.

10. Exercising reduces the risk of developing breast cancer.

Research shows that women who exercise regularly are less likely to develop breast cancer. Because exercise helps with weight management, postmenopausal women who exercise regularly are leaner and have lower levels of estrogen, which is a major factor in breast cancer prevention.

9. Exercise reduces the risk of stroke.

An active lifestyle reduces the risk of stroke by as much as 80 percent because it improves blood vessel health.

8. Exercise improves high-density lipoprotein (good cholesterol) levels.

While exercise helps reduce cholesterol levels, it also helps increase good cholesterol levels. HDL, or high-density lipoprotein, takes excess cholesterol from the blood and carries it to the liver, where it is broken down. The more a person exercises, the higher their HDL levels become.

7. Exercising lowers total cholesterol levels.

When a person is overweight, they tend to have higher levels of low-density lipoprotein in their blood, which is a type of cholesterol that is associated with heart disease. The more a person exercises, the more weight he loses and gets rid of bad cholesterol.

6. Exercise improves blood triglyceride levels.

Regular aerobic exercise is an effective way to reduce levels of bad triglycerides in the blood, which are a major risk factor in the development of cardiovascular disease. Additionally, while strength training does not lower triglyceride levels on its own, it does add more muscle to your body. Extra muscle means your body will burn more calories, which will lead to weight loss, which in turn will be reflected in lower triglyceride levels.

5. Exercise lowers blood pressure.

Exercise is one of the best ways to lower blood pressure. By jogging or going to the gym on a regular basis, a person strengthens his heart and a strong heart pumps blood with less effort. The less effort the heart has to make to pump blood, the lower your blood pressure.

4. Exercise improves glucose metabolism.

When a person exercises, their hormonal levels are shifted and homeostasis is disrupted. This disorder accelerates the metabolism of glucose (sugar) in the body, as well as other molecules that carry energy value. Thus, glucose can provide energy to various cells and tissues.

3. Exercise reduces the risk of developing diabetes.

According to recent research, exercise reduces the risk of diabetes in women by 33 percent.

2. Exercise also helps you control diabetes.

Exercising also helps the body use insulin more efficiently.

1. Exercise helps improve cardiovascular health.

Research shows that physical activity is directly related to cardiovascular health and helps prevent cardiovascular diseases such as coronary artery disease (CHD).

Where to get motivation for daily workouts

Man is an inherently lazy nature. Therefore, sometimes it can be extremely difficult to force yourself to play sports. To succeed, you need to find good motivators for yourself. For example, the following:

If I practice every day, I will make it into the main team and get ahead of my competitors.
If I train every day, I will recover from injury faster and return to the team.
If I do the exercises every day, I will gain a beautiful, slender figure.
If I run every day, I will develop my breathing and endurance and will be able to qualify for prizes in competitions.

If there is a real goal to strive for, then the desire to achieve it will appear.

It is important to create a training plan and follow it

Regular exercise is unthinkable without a clearly developed plan. By drawing up a training program and outlining the goals to be achieved, you can count on the progress and development of your body. It is advisable to record all your sports results (goals, points, seconds, etc.) in writing on a computer or in a notebook. This way you can subsequently analyze your results, eliminate gaps and set new goals and milestones for yourself.

Some tips for creating a training plan:

There is no need to set sky-high goals for yourself from the start - this will not lead to the desired result, but will only harm the body. It is better to systematically and gradually, step by step, increase momentum and move towards the goal.
Workouts should be varied, because the daily routine of doing the same exercises discourages you and discourages you from exercising.
The duration of the training should be such that you can complete everything planned. The body should receive the necessary load, but it should not overwork itself too much.
In any workout there must be a place for a warm-up, the workout itself, and short breaks for rest.

Stress over vowel

Can make the letter clear. (2 points)

What day of the week has a double consonant in its name? (2 points)
Correct the mistakes. Why do they make you laugh?

The boy was rinsing the dog.
Huge oxen tossed our boat around.
Everyone went down the mountain, and Vitya licked everything off.
Masha opened the door. (4 points)

Guess the word.

The root is the same as in the word incline, the suffix is the same as in the word appeal, the ending of the neuter noun is in I.p., and the whole is a grammatical term. (2 points)