Live healthier, lose weight, get fitter or more muscular – for whatever reason you have decided to do more exercise. In a stressful everyday life, there is often a lack of time or motivation. It’s frustrating. Therefore you shouldn’t doubt yourself, you can achieve a lot in a short time!
Daily exercise: isn’t it unhealthy and leads to overtraining?
Exercise is always good, it just depends on the right dose. To avoid overtraining, you should of course not work hard on the same muscle groups for hours every day or set newsprint records. After all, in order to achieve the desired training effects, in addition to the training stimulus and muscle feed, the body also needs time for regeneration. But you can vary your training cleverly and focus on short, less intense exercise units. These are 5 clear signs of overtraining.
Can I do more than stretching after a hard day of training?
There is nothing wrong with active regeneration in the form of very relaxed cardio units, walks or yoga or stretching, or exercises on the fascia roll, even after a hard day of training. On the contrary, light activity stimulates your blood circulation and thus promotes the regeneration of your muscles. Here are the top 6 recovery tips.
Basically, the regeneration time is very individual and depends on your fitness level. If you diversify your sports units and intensities and learn to listen to your body, you are on the right track and can do sports more often.
Why daily exercise can be useful
Maybe you don’t feel like doing intensive training sessions at all and are looking for efficient fitness routines that you don’t have to plan for long. In that case – or as a supplement to your other sports program – a short fitness program for every day is ideal. The selection of functional exercises that involve many muscle chains and joints and free your body from rigid sitting can also be performed very well in micro-breaks at the workplace.
If you want to lose weight, according to a study published in the British Journal of Sports Medicine, regular short and intense interval training sessions are more helpful than sweating for an hour twice a week.
How much exercise do I need?
In 2020 the World Health Organization (WHO) published new guidelines for physical activity . Accordingly, you should exercise at least 150 to 300 minutes of moderate exercise per week for long and healthy life. According to the WHO, 75 to 150 minutes a week are sufficient for higher training intensities. In addition, the health experts recommend strength training twice a week.
So if, for example, you power our 7 exercises for two rounds each day, you will get the recommended minimum of 75 minutes of exercise per week. Of course, more is even better.
Can I really lose weight or get fitter with 10 minutes of exercise?
You can achieve a lot even with short but daily training units: You strengthen your body and your posture, you train your flexibility and coordination. You burn 50 to 100 kilocalories in 10 minutes of fitness training, depending on the intensity. Whether this leads to weight loss in the long term depends primarily on your calorie balance. This means that you would have to limit your energy intake a little. On the other hand, you shouldn’t expect a large muscle gain in 10 minutes, but maybe turbo training will awaken your passion for longer workouts!