How many exercises a week is the best exercise?

Work out 3 times a week, 5 times? Or practice every day for the best results? The topic of Zhou Xun frequency is the most concerned and hottest discussion among all fitness partners!
So today, we will give you a detailed introduction to the advantages and disadvantages of different fitness frequencies, and which one is best for you!
01 High frequency training (6-7 times a week)
First, in the eyes of most people, daily fitness 7 days a week will obviously hinder muscle recovery and limit muscle growth, which is almost of no benefit; but is this really the case?
In fact, one of the most obvious benefits of daily training is that it can help everyone develop long-term fitness habits through the principle of inertia! Most of the time, this is ignored by many friends. Just as an object will continue to move forward under the action of inertia, in daily fitness, if a similar inertia mode can be established, it can effectively avoid the problems of fishing for three days, drying the net for two days, or giving up halfway!
And because you have to exercise every day, instead of choosing certain days of the week, there is no room for entanglement or delay. The execution is usually more direct and decisive, and it becomes a part of daily life just like eating and sleeping. And most of the small partners who have tried daily fitness also found that it is easier to persist than practicing a few days a week!
On this basis, another major advantage of high-frequency fitness is to stimulate and strengthen each muscle part twice a week to keep muscle protein synthesis at a higher level, thereby promoting stronger muscle growth! For example, the push and pull training method of lower limbs is favored by many friends, twice a week; the rest of the day can be rested, or combined with low and medium intensity aerobic and flexible training.
But on the one hand, high frequency training 6-7 times a week also has its own shortcomings. First of all, muscle soreness will inevitably occur, which hinders the quality and effectiveness of training, and even leads to overtraining and physical and mental fatigue. As a result, the result was doubled, and confidence and motivation were lost..
In addition, if your goal is to increase your personal maximum strength and you want to develop in powerlifting, then high-frequency training is not appropriate!
02 low frequency training (about 3 times a week)
Instead, for those who are doing super-high intensity, weight-bearing, and aiming to improve absolute strength, a frequency of about 3 times a week can fully restore muscle strength and nervous system. Therefore, the best guarantee of strength, play, and final effect!
In addition, for most friends, a training frequency of about 3 times a week allows everyone to set aside time for entertainment, social interaction, travel and other activities in addition to fitness; instead of being occupied by fitness all the time.
Although low-frequency fitness training will limit the frequency of weekly muscle stimulation to a certain extent. But as long as you master some skills, you can still achieve good muscle gain or fat loss effects, taking into account life and entertainment.
At this time, in every training, everyone can appropriately increase the number, frequency and intensity of the action group; and try to stimulate the muscles of all parts of the body. On the other hand, this does not mean that everyone can increase the amount and intensity of training indefinitely; otherwise, even training 3 times a week may lead to overtraining.
03 Overtraining
So no matter how often you train every week, everyone must listen to the body's feelings and find a balance between training effect, intensity, and quantity. Don't be too eager for success, especially when you are in poor condition and your muscles are particularly tired, don't force yourself to train.
Among them, for friends who train every week, you might as well arrange a full week of rest for yourself at regular intervals. This will not affect the fitness effect, but will make the muscles fully rest and recover in place, and perform better in the future!
Four, summary
Finally, we will briefly summarize the above.
First, for a small partner who aims at muscle growth, it is more appropriate to regularly perform segmental training about 6 times a week.
In addition, for small partners who want to increase their strength and focus on weightlifting or whole body muscle training, reducing the frequency and about 3 times a week can best ensure the full recovery of muscles and nerves and ensure high-quality improvement.
In the end, in terms of physical fitness, fat loss and weight loss, whether it is 6 or 3 times a week, with a balanced diet, significant results will be achieved!

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