No breaks and no days off: how to exercise safely every day

Exercise is extremely beneficial and should be included in your weekly routine. This is to keep fit, improve your overall health and reduce health risks. It is not uncommon to find those who go to the gym every day and advise others to exercise in the same way. But is it possible to do so? Will such a load not be excessive? Let’s find out together with World Class trainer Alexander Karpov.

What are the advantages of daily exercise?

Great mood. Regular training will give you strength and help you keep a positive attitude. It will motivate you to achieve, which will lead to a sense of satisfaction.

Relaxation. Reducing your overall stress will help you relax, improve your sleep quality and boost your confidence.

Socialization. The social component of group exercise means that you can get together with friends or new acquaintances and spend quality time together.

A “clear” mind. Exercise improves cognitive function and helps you clear your mind. You can use exercise to develop mindfulness, generate fresh ideas, and find new ways of thinking.

Healthy Lifestyle. Regular exercise helps prevent or reduce the risk of a number of diseases such as:
– Cardiovascular disease;
– type 2 diabetes;
– high blood pressure;
– metabolic syndrome;
– certain cancers;
– arthritis;
– decreased appetite;
– depression.

In addition, regular exercise promotes weight loss and helps you stay in shape.

What negative effects can intense exercise have?

If you exercise intensely every day, you should follow a few safety rules.
Daily exercise can lead to injury, fatigue, and burnout. Eventually, you won’t want to continue at all.

Start slowly and gradually increase the duration and level of exertion of any new exercises. Feel your body. Your level of fitness, well-being, nutrition, and quality of sleep will determine whether your body will be able to sustain this rhythm.

Aleksander: If we consider an ordinary person who exercises to maintain health (not a professional athlete) with work and other circumstances, then daily intensive training can lead to fatigue, lower immunity, lower performance. But if there are favorable conditions for recovery, such as sleep, balanced nutrition (not only the composition of the food basket, but also the necessary calories), the appropriate level of training, then there will be a positive dynamics of exercise.

What is the right way to exercise every day?

Think about the training schedule. It is not necessary to emphasize all muscle groups every session. You can focus on half of your body (upper/lower or front/back) or include multiple groups or areas (chest/back or arms/legs).

If you feel it’s hard to work a muscle, choose a different type of class.

Aleksander: You can combine different types of training, whether it’s cardio, fitness, stretching or martial arts. Everything will depend on the distribution of the load – cardio can also be done at the limit [of your capabilities].

However, the trainer notes that in the case of the latter, it is worth alternating workouts of different intensities. To control the load during daily exercise, he recommends using heart rate sensors.

It is possible to exercise every day, if you realize that the body will endure and have time to rest. Before you start training, think carefully about the even distribution of the load and proper nutrition. But if you experience unpleasant symptoms such as severe muscle pain, nausea, cramps, dizziness, you should take a break and give yourself time to recover.