Shaved abs, toned arms, shapely thighs... To achieve such bodybuilding goals, it is certain that a single impromptu sports session one Sunday a month will not be enough.
But then what rhythm should you adopt to tone up, create strength and thus preserve your health?
To discover
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30 minutes, 2 times a week
“Below two strengthening sessions per week, we do not stimulate our muscle fibers enough to be able to build muscle,” immediately informs Victoria Tchaikovsky, sports doctor.
To gain strength, the doctor recommends spacing out these two sessions.
“It is best for the body to recover to have time to make new fibers before the next session,” she explains.
This muscle strengthening can be done at home, in the gym or in a gentle gymnastics class, for example, says the doctor.
And “an effective session lasts about 10 to 30 minutes.”
As for the choice of exercises, it all depends on each individual’s goals.
Some favor exercises that work all the muscles.
Others, complaining of pain, target certain specific parts of the body.
“This is the typical example of core training or Pilates exercises performed to relieve back pain,” illustrates Victoria Tchaikovsky.
And if you want to use dumbbells, it is best to start with loads that do not exceed 10% of your body weight.
10 minutes, 5 times a week
The more short sessions we have, the more our body will be able to tone up, underlines Sébastien Cornette, sports coach and founder of the
Ecole du Trail
.
This is why if we want to intensify our training, “the ideal pace would be to add 5 mini-muscle strengthening sessions, lasting 5 to 30 minutes, to our schedule for the week”.
These sessions, which can very well be done at home and without equipment, can be organized as follows: out of 5 sessions for example, two could be reserved for strengthening, one for cardio, and the last two for " full body”, that is to say a workout that mixes strength and cardio.
“For example, to carry out a 10-minute “full body” session, you can do a series of repetitions of squats, mountain climbers and chair dips for strengthening;
and finish with 30 seconds of cardio doing, for example, jumping rope or burpees,” advises the specialist.
Create metabolic stress
“The more we chain together the short sessions, the more we induce mini stress on the body,” explains Sébastien Cornette.
This is what forces the body to adapt to the effort.”
And which thus allows him to build muscle and develop his cardiovascular capacities.
“After three to six weeks of regular sports practice (depending on each person's metabolism), the body will have become accustomed to metabolic stress,” adds the sports coach.
This is when it will be necessary to vary the training.”
For this, there is no need to increase the duration of our sessions.
It is then appropriate to make the exercises performed more complex or to play with the effort/rest slider.
If we previously alternated 30 seconds of exercises with 30 seconds of rest, why not switch to a 45/15 or 50/10 rhythm?
Also read: Resumption of sport: after how long can we see the results on the body?
Adapt your lifestyle
Be careful not to neglect rest days, which are essential to allow the body to adapt to the effort and thus facilitate bodybuilding.
The sports doctor also recalls the importance of a protein diet.
“Protein is an essential component of muscles,” she emphasizes.
It is best to eat it at breakfast or lunch on the day of our strengthening session.”
Finally, an intake of vitamin D (2000 units per day in the form of drops), B vitamins and antioxidants will help prevent injury, recommends sports doctor Victoria Tchaikovsky.