It is curious to observe how people is both radical and extreme with respect to his abdominal training; never do abdominal, facilitating your muscle atrophy, or when put to it they do it daily and accumulating hundreds of repetitions, a volume of training excessive which can cause even the overtraining and injury. Have you seen that training of the abdominal area has some importance as the point of connection between our trains upper and lower, and more when our everyday life stimulates very little such work muscle group (again sedentariness tug). Now, that does not mean that at the time of train her we should treat it as if it were a distinct other muscle group. From a physiological point of view, the response to external and internal stimuli of the abdominal muscles will be exactly the same as that of the other muscles of our body. To train a muscle, the effort that is subject decreases as fitness for a few hours, appearing transient fatigue.
So the muscle is overlap the stimulus that we have given you will need a rest. And thereby maintain and even improve your fitness so the next time you may need to perform that same effort can make it more efficient and economically (from an energy point of view). This is the aim of all training, process known as overcompensation. But what happens if we do not relax the muscle? If at the next session of training the muscle has not recovered completely, we causing a decrease in even greater fitness. And so on. How much less rest provide more fatigued you are. A first phase of excessive training is characterized by a chronic fatigue.
Then appear overloads muscle spasms, pain and a significant congestion, running the risk of breakage fibrillar. And lastly will manifest the dreaded overtraining, during which the muscle, rather than strengthened, weakens. The rest time between training the same muscle group depends on the intensity of such training as well as the type of training. It is not the same work the power or muscle hypertrophy (muscle volume increased) to train the muscular endurance. For the first case, the minimum rest is 72 hours. It must be said that very few people (elite athletes and bodybuilders) work this type of force. Most of us work the muscular endurance, colloquially toning. In this case the necessary rest is a minimum of 48 hours. Also targeting a small detail about the number of repetitions performed in a series. Muscular endurance is trained to an intensity of 65%, which is equivalent to 15 repetitions per series. It is sometimes interesting to work at 60% or 55%, reaching 25 repetitions per series. Work to more repetitions is somewhat absurd. Once we mastered an exercise to 25 repetitions, the interesting thing is to increase the load through a resistor (pulley, cufflink, elastic band,), but in any case increase to infinity the number of repetitions. Concluding how much an abdominal training every two days, not surpassing the 3 sessions per week. And in terms of occurrences, from 15 to 25. You don’t need more. Now you have the necessary ingredients for a complete and correct abdominal training. A are you waiting? Very soon you will find specific exercises in the new exercise Guide.