Sports, a little every day? Twice a week? Sports doctor and sports coach give us ideal pace to tone up and improve strength.
Strong abs, toned arms, shapely thighs… To achieve such bodybuilding goals, it is certain that a quick sports session on a Sunday a month is not enough. But then what rhythm should you adopt to tone up, build strength and thus protect your health?
Also readWhy does the stomach get bigger with age?
30 minutes, 2 times a week
“Below two strong sessions a week, we don’t stimulate our muscle fibers enough to be able to build muscle,” immediately informs sports doctor, Victoria Tchaikovsky. To gain strength, the doctor recommends keeping a gap between these two sessions. “It’s best for the body to recover to give it time to build new fibers before the next session,” she explains.
” data-script=”https://static.lefigaro.fr/widget-video/short-ttl/video/index.js” >
This muscle strengthening can be done at home, at the gym or in a light gymnastics class, for example, says the doctor. And “an effective session lasts about 10 to 30 minutes.” As for exercise selection, it depends on each individual’s goals. Some favor exercises that work all the muscles. Others, complaining of pain, target certain parts of the body. “This is a typical example of core training or Pilates exercises done to relieve back pain,” explains Victoria Tchaikovsky. And if you want to use dumbbells, it is best to start with a load that does not exceed 10% of your body weight.
10 minutes, 5 times a week
The more short sessions we multiply, the more our body will be able to tone up, emphasizes Sebastien Cornet, sports coach and founder of the organization.Trail School. That’s why if we want to intensify our training, “the ideal rhythm is that 5 mini-muscle strengthening sessions, lasting from 5 to 30 minutes, will be added to our weekly schedule”.
These sessions, which can be done very well at home and without equipment, can be organized as follows: for example, two of the 5 sessions are for strengthening, one for cardio and the last two for “full body”, or a workout. which mixes strength and cardio. “For example, to carry out a 10-minute “full body” session, you can perform a series of repetitions of squats, mountain climbers and chair dips to strengthen; and finish with 30 seconds of cardio, for example, jumping rope or burpees,” the expert gives advice.
Create metabolic stress
“The shorter the sessions we chain together, the less stress we induce on the body,” explains Sebastien Cornet. This is what forces the body to adapt to the effort.” And thus allows it to build muscle and develop its cardiovascular capabilities.
” data-script=”https://static.lefigaro.fr/widget-video/short-ttl/video/index.js” >
“After three to six weeks of regular sports practice (depending on each individual’s metabolism), the body will have become accustomed to the metabolic stress,” adds the sports coach. This is when a change in training will become necessary. For this, there is no need to extend the duration of our sessions. It’s then worth making the exercises more complicated or playing with the effort/rest slider. If we’ve previously alternated 30 seconds of exercise with 30 seconds of rest, why not switch to a 45/15 or 50/10 rhythm?
Also readResuming sports: after how long can we see results on the body?
Adapt your lifestyle
Be careful not to neglect rest days, which are necessary to allow the body to adapt to the effort and thus facilitate bodybuilding. Sports doctor also remembers the importance of protein diet. “Protein is an essential component of muscle,” she emphasizes. It is best to eat it for breakfast or lunch on the day of our strong session. Finally, consuming vitamin D (in the form of 2000 units of drops per day), B vitamins and antioxidants will help prevent injury, recommends sports doctor Victoria Tchaikovsky.
