For some individuals, finding a moment to workout amidst an already bustling schedule is quite challenging. Meanwhile, others seem capable of maintaining daily morning workouts or even managing mini "movement snacks" throughout their days. Regardless of the scenario, you may find yourself pondering over how much exercise is truly necessary to derive expected benefits considering your precious investments in workout time and not letting all those efforts go down the drain! Well, brace yourselves as this study from 2023 featured in the European Journal of Applied Physiology showcases a fresh perspective on how many days are deemed sufficient for exercising to witness results - and it's lesser than what you might anticipate.
Continue reading below for a better understanding of how researchers came up with establishing just three days per week as an adequate exercise routine resulting in benefits.
How frequently should you work out to see results?
In the quest for muscle strength enhancement, researchers from Edith Cowan University (ECU) suggest that exercising thrice a week could be the optimal routine. Yes, you read it right - there's no necessity to drain yourself strainfully by spending endless hours seven days straight at the gym weightlifting. Overexertion like that puts you directly on the path towards burnout.
While conducting their investigation, ECU research team had participants engage in a singular maximal eccentric contraction of a bicep for three seconds; akin slowly and progressively lowering heavyweights (think dumbbells) from curvature of arms to fully extended ones. Participants were categorized into two sections: Segment 1 individuals performed a contraction duration twice weekly while Segment 2 raised this frequency up to three times weekly. After span of four weeks had elapsed, both sections' biceps strengths were evaluated by professionals. It was observed those identified as Group 1 noticed no considerable changes whereas members who engaged in these exercises x3 in a week demonstrated increased concentric and eccentric strengths which indicates tremendous growth patterns with tangible strength increments in muscles
Ken Nosaka, lead investigator of this study elaborated these findings in an official statement, stating how much they contribute towards understanding human body dynamics when reacting during physical workouts & being informed about new useful revelations therein . He further stated "We've concluded frequent shorter duration workouts are much favourable over lesser intense jam-packed sessions throughout any respective week." Additionally our newly analyzed data strongly suggest atleast thrice weekly specifically, if single three-second eccentric contraction training is being involved.
A firm workout routine including only a minimum of three days per week can undeniably advance kinetic resilience to some extent. However, endeavoring for five days might give even splendid improvements. Participants who committed working out quintuple times in seven-day period experienced roughly more than a percent increase in their strength compared to their trifold counterparts.
How can these results be incorporated into your fitness regimen?
We've discussed the scientific studies, but how can you apply this information to your personal workout routine? It's worth emphasising that even a little exercise can have huge benefits. As Nosaka pointed out, "More research is required to definitively prove this, however our recent investigations suggest the value of doing small bouts of physical activity as regularly as possible throughout the week. The key takeaway here is that regularity in exercising, albeit in small quantities, can make a significant impact on our health."
Furthermore, don't neglect the importance of rest and recovery for your muscles. This step plays a critical role in getting desired results from workouts. "Muscle adaptations take place when we are at rest; hence it's crucial for muscles to get adequate rest for enhancing their strength and mass," stressed Nosaka.
