How Many Days a Week Do You Need to Train to Get the Best Fitness Results? Try the 3+1 Training Method!
Many people often have a question: how many days a week do you need to train to achieve the best fitness results? Regardless of how many times a week you currently train, in my opinion, it is essential to have a high-quality training plan first. This will constantly make you want to complete it, just like life needs goals. Without direction, no matter how many times you go, you will not be able to persist.
How should this training plan be divided? It can be divided according to the annual, quarterly, monthly, and weekly units. For ordinary fitness enthusiasts, planning training according to the weekly unit is sufficient. After all, we don't need to participate in any competitions, and there is no professional team to create the plan for us.
So how to do the weekly plan? Here I'll talk about the 3+1 training method.
To achieve noticeable results, you also need to ensure at least three workouts per week. Why three? Three is a minimum guarantee, equivalent to a minimum weekly fitness expenditure.
These three days can be used to practice the three major muscle groups – chest, back, and legs, with one training session per day.
And each training session should be around 30-40 minutes.
The '3' in the 3+1 training method refers to these three points. What does the '1' represent? The '1' is for a 30-minute aerobic workout. Aerobic exercise is to exercise our cardiovascular and respiratory functions. Since we are doing strength training, we need cardiovascular function to support us. Only when cardiovascular function improves can we achieve better results.
By using the 3+1 training method, we can quickly improve our fitness effects. Of course, this is just an initial fitness training plan, and it's also the most basic training plan. As we continue to train, we will reach a plateau. At this time, we need to change our existing training methods and plans. Also, everyone's fitness needs are different. For example, some people are training for fat loss, while others are training for muscle gain, and different needs require different training plans.
So how should people who want to lose weight make a training plan?
In the 3+1 training method, increase HIIT training, which increases overall consumption without increasing the total strength training amount. The exercise time can be 30-60 minutes, and it can be done on the second day after strength training, which will result in a higher overall consumption per week. Strength training can also help increase your basal metabolism, which is very helpful for fat loss.
How should people who want to gain muscle make a training plan?
Based on the 3+1 basis, increase 2 more days of strength training. For men, these two days can be used to practice shoulders and arms, which will make them feel more secure. For women, these two days can be used to practice hips and core muscles, which will make them have more lines. However, the two extra days of training are not fixed, because they are customized according to the different needs of each person.
Summary:The basic weekly training time is 4 days. If there are specific needs, it is a training volume of 5-6 days. Why don't we train for 7 days? Because we need one day to rest, which will allow our muscles to rest fully, and we will not feel so tired, which is very helpful for long-term training.
That's all for today's sharing. If you find it helpful, please like, collect, forward, and comment. Your small action is the greatest support to me.
