Daily Muscle Training Can Be Risky

If you're eager to shape up your thighs or improve your back quickly, you might wonder if daily workouts targeting these areas are the way to go. The short answer is no; it's neither feasible nor advisable.

Overworking the same muscle group can lead to injuries. Both fitness experts and medical professionals caution against this practice.

Raipur-based fitness coach Abhishek Singh explains that repetitive training of the same muscles can cause injuries or increased soreness because muscles need time to recover.

After a strenuous workout, at least 24 to 48 hours of rest is crucial for muscle repair and performance improvement. Recovery is vital for muscle growth, known as hypertrophy.

Dr. Prasad Bhagunde, an orthopedic and arthroscopy surgeon at Saifee Hospital and Breach Candy Hospital in Mumbai, highlights recovery's role in enhancing neuromuscular adaptations.

This process boosts communication between the nervous system and muscles, improving coordination and performance, while increasing the density of Actin and Myosin filaments within muscle fibers, which strengthens muscles.

Delhi-based gym trainer Robin Nagar warns that daily training of the same muscles can hinder your goals.

For example, working your legs every day merely breaks down the muscles without giving them a chance to repair and grow during rest periods.

Inadequate rest leads to fatigue and obstructed recovery, ultimately preventing muscle growth and strength gains.

Continual training without proper recovery can prevent micro-tears in muscle fibers from healing, leading to chronic fatigue, strains, or tears.

Dr. Bhagunde notes that pushing through without recovery often results in decreased performance, such as the inability to lift the same weights or complete the same reps.

There's also the risk of muscle imbalance, where some muscles become strong while others remain weak due to focusing on a particular set of muscles or not varying workouts.

This issue is common among those who focus on a single activity or sport. Studies show that professional soccer players with strength imbalances have a higher risk of hamstring injuries.

To avoid this, it's essential to incorporate diverse activities or alternate muscle groups throughout the week, ensuring each gets adequate attention and recovery time.

There are safe ways to train the same muscles daily, especially for smaller muscle groups like biceps, triceps, and abs, using low to medium intensity.

Delhi-based fitness YouTuber Yash Sharma suggests exercises like push-ups and bicep curls at light or moderate intensity, avoiding overtraining.

Dr. Bhagunde agrees, recommending variations in intensity and volume to maintain muscle engagement without strain.

Alternating between high-intensity, low-volume and low-intensity, high-volume sessions can be beneficial.

If you prefer working on your legs daily for mental satisfaction, consider spreading exercises throughout the week to prevent overtraining.

Dr. Bhagunde also advises changing training modalities to avoid overstraining muscles. For instance, after intense barbell squats, switch to cycling the next day to keep muscles engaged with less stress.

It's crucial to avoid lifting the same weights at high intensity on consecutive days to support recovery and lower injury risk.

Source: indiatoday

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