We know it can be tough to go to gym, when there are busy schedule, anything better to do with your time. Or maybe you're a runner whose workout schedule involves running, running and more running. Then when you do hit the weights, your arms, back and legs are so sore that you vow never to work out again (trust me, you will pass through that stage).
Whether your days are overtaken by busy schedule in office or you simply don't have the time (or motivation) to get to the gym very often, you`ve probably wondered the same thing we were: is it even worth it to strength train only one or two times a week?
WHY YOU SHOULD LIFT.
We won't be the first to tell you there are plenty of good reasons to hit the weight room - even if your goal isn't to build arms like Arnold Schwarzenegger. Strength training can improve physical performance, movement control, walking speed, functional independence, cognitive abilities and self-esteem. Plus, it can reduce blood pressure, enhance cardiovascular health, and decrease chances of developing type 2 diabetes.
Gaining strength also minimizes your chance of getting hurt. "You'll increase bone density & strengthen the tendons and ligaments, so not only are you simply able to lift more weight, but you're also building resistance to injury" explains Olayinka Ajibola, a physical fitness expert in Lagos, Nigeria.
And while you may think cardio is the key to losing weight, a study found that men who did 20 minutes of weight training each day saw a smaller increase in belly fat as men spent the same amount of time doing cardio. In another study, 10 weeks of resistance training was shown to increase lean weight by 1.4kg (about 3 pounds) increase resting metabolic rate by 7 percent, and reduce fat weight by 1.8kg (about 4 pounds). So if you're tying to slim down, it may be time to say so long to the treadmill - and hello to the weight rack.
FUNCTIONAL STRENGTH TRAINING
Research also suggests that a once - weekly strength training frequency can be just as effective on improving muscle strength as a more rigorous schedule.
Trainers agree there are definite benefits to workout on a limited schedule. "I have clients who only strength train once or twice per week, and they still see some significant results in strength" say Olayinka Ajibola, a fitness expert and founder of FIT 4 LIFE exercise program. "most of this can be attributed to neural adaptation, which means that your nervous system is adapting to added force, even if notting is happening to muscle size."
Full-body functional strength training can be super effective once or twice a week agrees Olayinka. "It helps your muscle get stronger, improves your balance, and preserves your fast-twitch muscle fibers, allowing your muscles to contract faster" Translation: This helps you see improvement in any sport performance.
Strength training also increase endurance, or lactate threshold - the amount of time it takes for your muscle fatigue, This means the amount of exercise you have to do to make your muscles so sore you can't use them efficiently (i.e. that painful soreness after hitting the weights when you do so sporadically) increase the more you lift.
Adding anaerobic (strength) training once or two times per week helps the body handle the repetitive stress of movements like running, cycling, or swimming. It's enough to stimulate muscle growth, increase cardiovascular strength, and help improve endurance.
MAKE THE MOST OF A LIMITED TRAINING SCHEDULE
Reindz Star Concepts recommends doing a total-body workout that combines moves like push-up, pull-up, basic plank-type core work, and squats. This type of workout twice per week can build strength without dedicating hours to the gym.
Finally, proper nutrition is still king when it comes to getting the results you want, so you'll have to pass up those daily doughnuts. "Eating healthy carbs post-workout will replenish your glycogen levels and helps your muscles recover faster" Olayinka says. But more important is the window for consuming protein: To maximize protein synthesis, for have 20 or more grams of protein within an hour of working out.
INCONCLUSION
Doing something is better than doing nothing, Olayinka says. Hitting the weight rack (or the mat for body weight exercises) once or twice a week may not give you a Schwarzenegger-esque body, but the small gains you do make might incentivize you to exercise those muscle areas more often. After all sometimes feeling sore is just what you need to remind you what a good workout feels like and get back into the groove of three, four, or even five workouts per week.
