It is no coincidence that people devote only a few days to sports. After all, not everyone has the time and energy to go to the gym every day. Some people choose to exercise two or three times a week, trying to go all out to make up for the days they are absent. It’s even more likely that you only work one muscle group each day to give yourself a break!
Of course, different things work for different people. You are absolutely welcome to practice this way. However, if you’re forcing yourself to hit the gym to get results, the truth is, you may not need to. On the contrary, instead of forcing yourself to do something that you find extremely tiring and unbearable, it is better to do simple, short exercises every day at home.
This does not mean that there is no need for training or that other methods of exercise should be weakened. It’s just an alternative for those who don’t like the routine of typical gyms or spend time overdoing it once or twice a week. As you know, you get the most benefits from daily, simple, small exercises.
So how does that work out? Is this possible? The answer to this question is “yes,” and all this is confirmed by research! A recent study says it’s not how hard or intense the exercise is but how often you exercise.
The study we will be discussing is titled “Greater effects by performing a small number of eccentric contractions daily than a larger number of them once a week.” This journal was published in July 2022 in the peer-reviewed Scandinavian Journal of Medicine and Science in Sports.
This study determined whether a short, short workout five times per week would be superior to a once-weekly workout. This was done with arm-resistance exercises performed at maximum strength.
- 6 x 5 groups: This group executes arm resistance contractions daily.
- 30 x 1 group: This group performs one arm resistance contraction per week.
- 6 x 1 group: This group performs arm resistance contractions once a week.
The results were simple and clear. The 6 x 5 group gained muscle thickness and strength until the end of the research period. The 30 x 1 group only built muscle thickness, by comparison, and did not build strength. As expected, the 6 x 1 group showed no signs of improvement.
Although this research is specific to high-intensity strength training, it is somewhat accurate. Consistency is most important when it comes to sports. Even a little bit of activity every day is better than having a few days of inactivity. But the best exercise to apply this principle is maximal effort strength training.
2. Can These Findings Be Applied?
This study focused on precise parameters, which may raise questions about its real-world and practical feasibility. While the principles of sport can and should be applied, the findings of the study must be taken with a critical eye and balanced against other rationales. Here are some factors to keep in mind:
True Maximum Effort:
Maximal effort means that your muscles have to work as hard and as hard as possible. Six shortages at this strong threshold are sufficient to apply the results of the aforementioned study. However, you need to make sure that you are forcing the muscle to do its absolute best.
Lack of Methods to Measure Effort:
Unfortunately, for the purposes of the study, the use of an isokinetic dynamometer was the basis of the maximal strength guarantee. Unfortunately, this is quite impossible for most people, as it is an expensive and specialized piece of equipment!
Pushing muscles to such extremes can cause serious pain and can be a deterrent to those who want to do it regularly. It can also pose an injury risk for those with disabilities or previous sprains and fractures.
The good news is that the principle that frequent, intense exercise is a better option than infrequent exercise is probably still sound. You can apply these findings to a variety of resistance and strength exercises. Adherence spasms of these exercises or their eccentric parts are the critical part.
But what do we mean by “eccentric”? To better understand this, here is an explanation of the strength training format. There are three main stages in each exercise of this type, namely:
This first stage is to shorten the muscle you are targeting and contract it enough to overcome resistance or gravity.
This second stage is the transitional stage. Once you enter the concentric position, your muscle remains stationary.
This last third phase is when you extend the muscle while carrying the load from the concentric phase and return that load to the starting position to repeat.
Eccentric phases are the point where you stretch the muscles to their maximum extent. Here, you need to slow your muscles back to their original positions to give maximum effort. This increases the intensity of the workout and provides significant benefits for muscle and strength gains, even if it’s only done for a short period of time, five times a week.
3. How To Maximize the Benefits of Frequent, Short Exercise Sessions?
If you aim to focus on exercise frequently and consistently, but ultimately for a short period of time, you will need to ensure that you get the most out of these efforts.
Getting it wrong can prevent you from gaining the muscle strength and thickness you’re hoping for. Therefore, make sure that it allows you to achieve your sports goals. Here are some tips for this purpose:
Choose the Right Difficulty:
When doing strength training, you should always choose heavy weights. Even if you’re not aiming for maximal effort, the weight should be heavy enough that you can’t do more than twenty reps with it. Select something challenging for those short and frequent workouts.
Be sure to be careful – too much weight can cause injury, even if you have a spotter. Check your difficulty regularly as the weeks progress, as you will need to increase the weight more often.
Do Effective Exercises:
According to research, certain muscles are formed as a result of isolated and combined movements. Each is practical for building muscle quickly. You’ll probably want to get a good mix of both types of exercise into your routine for good long-term results.
Simple things like bicep curls and isolated movements are great for specific work, but pull-ups and back squats are also fantastic for complex muscle exercises. Try a few options and see what works best for you!
Make Time for Rest Days:
There’s a reason that even at the time of the study, the maximum amount of exercise was five days per week. This is because the human body greatly benefits from various forms of rest for all functions. Sports is no exception.
Proper muscle repair, which builds muscle to new thickness and strength, requires several processes, such as protein synthesis. Most of these take a long time to kick into gear. Research shows that for some, the minimum is twelve hours. For this reason, it is necessary to rest after consecutive, back-to-back exercises every three to four days. This will ensure that you are not overtraining and that your body can build itself well.
When doing sports, there is a desire to apply the rules imposed on us by the dietary culture. But good nutrition is very important to get effective results. So, whether you’re looking to build muscle or just be healthier in general, you need to make sure you’re getting enough protein for muscle repair, enough carbs for energy, and enough healthy fats for health and satiety.
If you’re focusing on muscle growth, you should eat about 1.6 grams of protein per pound of body weight. If your goal is long-term, serious muscle gain, you’ll likely want to look for healthy cutting and bulking processes. But maybe you can achieve big goals with short workouts, even often.
Final Thoughts on the Importance of Exercising Daily
Effective exercise doesn’t have to be complicated. For example, you can benefit from simple daily exercises with minimal reps, but let’s say you can devote all your strength and maximum power to just ten minutes of certain exercises. You’ll be amazed at how much power you can gain consistently, consistently, and consistently.
Of course, you’re always welcome to ante and do bigger, more intense workouts. After all, it is not necessarily the intensity of training that proves the most effective, but their frequency. Of course, this does not mean that it will be an easy process, but it will be a process that can fit into your daily routine as much as possible without suffering or losing motivation.
How long can it take to gain muscle this way? Serious weight training can take months or even years. Healthy eating and a smart, consistent routine on the side. However, by doing short, intense workouts five times a week, you can expect to gain about 0.5 pounds of muscle each month. If you take your workouts to the next level, you can instead gain up to 24 pounds of muscle gain per month.
Patience is a must when working towards a fitness goal. Choosing quick results over consistent, steady, slow progress usually creates unsustainable workouts. Instead, work on consistency, self-discipline, and regularity before going big. Even just two pounds of muscle a month can net you 24 pounds of growth a year. This is quite effective!