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Have you ever observed someone in the gym, spending hours on end, and then left after just 45 minutes, questioning if you're slacking off or they're overdoing it? The question of how much time to spend working out is a common one, but it may not be the right question to ask. Let's delve into the research and find out the optimal duration for your workout to achieve the results you desire.
We live in a society that often promotes the idea that "more is better." This mindset leads people to believe that the longer you spend in the gym, the better your results will be. Conversely, some individuals aim for the bare minimum, neglecting the benefits of a more comprehensive workout. The key to finding the right balance lies in understanding your personal circumstances and goals.
The US Department of Health recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, along with two days of muscle strengthening exercises. However, these guidelines are just the minimum requirements. Research has shown that the duration of physical activity has a direct impact on health and longevity.
The amount of work you do during your workout is more important than the duration. For muscle growth, the optimal number of sets per muscle group per week ranges from 10 to 20, depending on your training experience. Beginners should aim for 10 weekly sets, while more advanced athletes can go up to 20 sets.
Rest periods between sets play a crucial role in your workout. Longer rest periods are beneficial for strength training, allowing your body to recover and lift heavier weights. On the other hand, shorter rest periods are ideal for muscle growth, enabling you to perform more volume.
A fascinating study compared the effects of a powerlifting program and a bodybuilding program with the same volume. The powerlifting group, which trained with heavier loads, saw significantly more strength gains despite spending less time in the gym. This highlights the importance of tailoring your workout to your specific goals.
The minimalist approach to training focuses on maximizing results with minimal time investment. By utilizing compound exercises, optimizing rest periods, and incorporating techniques like supersets and rest-pause sets, you can achieve your goals in less time.
Maintaining muscle mass requires less work than building muscle. Research shows that training each muscle group once a week with one set at proper intensity is sufficient to maintain strength and muscle mass. However, for muscle growth, you'll need to increase the volume and frequency of your workouts.
When it comes to improving overall health, a minimum of 30 to 60 minutes of strengthening exercise per week is enough to achieve maximum risk reduction in various health conditions. This makes the minimalist approach even more appealing for those looking to prioritize their health.
To make the most of your minimalist training program, focus on the following elements:
The ideal time to spend working out depends on your goals and personal circumstances. By understanding the principles of effective training and optimizing your workout routine, you can achieve your desired results in less time. Whether you're looking to maintain muscle, build strength, or improve your overall health, a minimalist approach to training can help you reach your goals efficiently.
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