This post is important so that you understand the ideal length of time to do exercises and that you can take full advantage of your effort. First try always to support yourself with the opinion of a professional who is aware of your health, current physical condition and any possible health problem, so that your routine is personalized and you get better results.
In this way we will begin to define a couple of important concepts:
– Cortisol: basically and in easy to understand words is a hormone produced by the adrenal gland in response to stress and as a result has increased blood sugar, inhibits bone regeneration and is the potential enemy of muscle formation.
– Aerobic exercise: high to moderate exercise routines that require rapid breathing to recharge oxygen in the body, and obviously increase the heart rate, in this way can destroy fats and carbohydrates based on oxygen.
– Anaerobic exercise: exercises are usually short-lived but a lot of power, oxygen is not used and metabolism occurs directly in the muscles, making the concept more explicit this exercise is par excellence the maker of muscle mass and strength increase.
With these understood concepts we will explain the importance of the duration of the routines a strength exercise should not exceed 45 to 60 minutes, because from this we start to produce cortisol that metabolizes proteins more quickly and therefore inhibits the formation and recovery of muscle fibers in this way the level of body fat will increase. It is also important to choose a specific pair of muscles to work more meticulously in addition to giving these muscles more time for recovery and thus take better advantage of the routines now if we talk about aerobic exercise such as dance, jogging, running, etc., it is recommended that Perform three times a week with a duration of 20 to 30 minutes per session, interspersed with strength training about twice a week to gain muscle mass, we talk about a medium to intense cardio routine and we are also considering a person who performs exercises regularly.
Anyway, any of the two types of exercises in excess could generate problems like dehydration, weakness, defenses go down so you are more likely to get some disease, some sleep disorder because exercise keeps you more active and alert then you can not rest the necessary hours, and finally you could cause you to be more tired irritable, present some kind of depression. So if you are not a high competition athlete that is practically forced to perform such demanding routines, take into account the reason why you perform exercises ie maintenance, lose weight or simply to perform a relaxing activity, do not force your body do not hurt him he will start to give you signs that he suffers from over training.