There are quite a few people who sweat daily at the health club to improve their health. In particular, many of them aim to exercise aerobically and strengthen their muscles more than five times a week.

However, the Australian non-profit media outlet 'The Conversation' reported that it is advisable for people who diligently go to the health club to reduce their exercise frequency or lower their exercise intensity for one week every 6 to 8 weeks. Fitness experts and influencers emphasize that even if one spends a lot of time at the gym regularly, it is very important for the body to have enough time to recover from fatigue and damage caused by high-intensity exercise. They also stress that people who train intensely should occasionally have a 'deload week' (a week of reduced load), which practically helps improve physical fitness.

Intense exercise (training) accumulates damage to muscle tissue. This is essential for improving physical fitness, but the body must be given enough time to recover from the damage in order to see the benefits of increased strength. During exercise, microscopic tears can occur in the muscles. Especially after vigorous exercise, muscle fibers may tear. This causes inflammation in the muscles, and inflammation promotes positive changes in the muscles, leading to improved physical fitness. However, if exercise is continued excessively without sufficient rest, semi-permanent muscle damage can occur. If the inflammation does not subside, the muscles cannot utilize oxygen efficiently.

 

It leads to poor results such as a sudden decline in physical ability. Therefore, reducing the frequency of exercise significantly or lowering the intensity of exercise drastically is necessary to resolve this issue smoothly.

Generally, health club enthusiasts fear a decrease in their workout intensity. However, previous research shows that muscle genes include a 'memory imprint.' As a result, even when only half-prepared, the genes responsible for muscle growth are effectively maintained. This means that muscles can respond more quickly and effectively to future exercise, and after a period of rest, they are well-prepared to promote growth.

 

If you do intense exercise without taking a break, you may develop muscle soreness or overtraining syndrome. This syndrome occurs when training is excessive and at a high intensity without sufficient rest, leading to prolonged discomfort and poor condition. It results in decreased athletic performance, severe fatigue, and mood disturbances. Overcoming it usually takes several days or months, but in severe cases, it can take years. Some research indicates that overtraining syndrome can occur in about 10% of elite athletes and up to 60% of highly competitive athletes.

During a "Recharging Week (Load Reduction Week)," it is generally recommended to reduce the number of workouts by about 50% or decrease the exercise intensity by approximately 20%. In this regard, a recharging week differs from a "rest week," where one completely takes a break from exercise. There is an important point to note: people who work out relatively less intensely at the gym 1 to 3 times a week do not necessarily need to have a "recharging week." With such a workout schedule, sufficient rest can be achieved. Meanwhile, fitness professionals recommend a one-week recharge after 4 to 6 weeks of intense training. They are more conservative compared to fitness influencers. Therefore, it is advisable to adjust the recharging cycle appropriately based on individual circumstances and physical condition.

 

=============

Missing a day of muscle strengthening exercise is unbearable.

You can see quite a few exercise enthusiasts around.

However, it is advisable to occasionally give your muscles a chance to rest.

 

People who enjoy exercising are diligent about strength training.

I'm so jealous, and I guess I should take it easy too.