The results of numerous studies show that the total amount of time spent on workout, for example, 10 hours a month will be almost 2 times more effective than 5. Moreover, the duration of each workout does not matter. So, three thirty-minute sessions per day can have the same effect as one and a half hour training. That is why you can’t rely on muscle gain or significant weight loss if you give training only 1 hour a week or 10 minutes a day.
The training duration is also determined by the goal, the peculiarity of the training program and the level of professionalism of the athlete.
Duration of workout for gained muscle mass
The training duration of a workout that will give the best results is 1 – 1.5 hours. Training a professional athlete should take less time, due to the narrow specialization, that is, about 40-60 minutes. Training a novice bodybuilder takes 1.5 – 2 hours, as it requires more time to relax between sets and wide specialization. Do not forget that each workout involves approximately 10 minutes for a warm-up and 10 minutes for a cool-down. Excessive workouts cause increased secretion of cortisol, a hormone that breaks down muscles and can also lead to overtraining.
Duration of workout for weight loss
The duration of a workout for weight loss is a key to the results, it should not be less than 30 minutes, since in a shorter period of time it is simply impossible to speed up the metabolism and start the destruction of fats. The optimal time is 60 minutes. With increasing training time, efficiency also increases, but in bodybuilding this threatens muscle destruction under the influence of catabolic processes.