Why do experts say you shouldn't do the same workout every day?
Exercise is essential for good health, so doing a set routine on a regular basis seems like a good idea, but sports science experts have argued that such training methods could actually be counterproductive.
Why you should avoid doing the exact same workout everyday if you want to get fit
How does training change your body in the first place?
According to Professor Dan Gordon, a researcher in exercise physiology at Anglia Ruskin University in the UK, in order to improve health, it is necessary to disrupt the body's ' homeostasis ,' which is the ability of an organism to maintain a stable internal environment despite changes in the external environment.
The load placed on the body from training at the gym is also a type of external factor that causes stress on the body, changing the internal environment and disrupting homeostasis. As a result of training becoming a stressor that disrupts homeostasis, the body's internal environment, which had been operating normally, changes and the reaction appears in the form of fatigue.
The more stressful the exercise is on the body, the more fatigue you will feel. Conversely, if you eliminate the stress (for example, by taking rest days between exercise sessions), the fatigue will also disappear.
In fact, this fatigue is the secret to the body's adaptation, and the greater the fatigue, the greater the possibility of adaptation and the greater the physical strength, say Gordon et al. On the other hand, if the stress of exercise does not disrupt homeostasis, fatigue sufficient to cause the body to adapt will not occur.
This occurs because adaptation adjusts the homeostatic “set point” to increase the minimal stress required to produce a fatigue response.
Because of this phenomenon, in order to continually improve your fitness level, you need to vary your training and continually stress and fatigue your body - a principle known as the '
'When the body is presented with a new challenge, it will initially undergo an adaptive response,' Gordon and colleagues wrote. 'However, unless the principles of progressive overload are applied, these changes will at best be conservative and, in some cases, may even lead to the loss of improved fitness and ultimately to a state of flux.'
◆Effective training methods and precautions
There are three basic ways to achieve progressive overload: increase the intensity of your exercise, increase the frequency, and increase the duration of your training.
Applying the principle of progressive overload to your training also has psychological benefits: when training becomes stale and no longer enjoyable, people often lose motivation and stop exercising. Introducing new exercises or varying a familiar routine can help you stay motivated and enjoy training.
However, there are a few things to be careful of. First, being too tired can decrease your performance and may even cause injuries, so you need to avoid getting too tired.
Although it depends on each person's physical strength, increasing the intensity of your training once every four to eight weeks is usually enough to avoid sudden overload and ensure effective exercise.
It is also important to remember that adaptive responses occur during recovery and not during training, so aiming to shorten your overall training time as you increase training intensity will help avoid the detrimental effects of fatigue.
Furthermore, simply engaging in high-intensity exercise will not improve fitness levels and health; a combination of low, moderate and high-intensity exercise is necessary to promote a range of physiological adaptations.
Summary
'While sticking to the same training may seem like the easiest way to stay physically active, it can be counterproductive in the long run,' Gordon and colleagues concluded. 'If you want to stay healthy, vary your training every 4-6 weeks by increasing the intensity or adjusting your exercises, and try to combine a variety of activities, such as weight training and aerobic exercise. It's a good idea to keep a log of your exercise to know when to change your training.'
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in Science, Posted by log1l_ks