When building abs, overtraining is not a thing that can help. Due to the simplicity and effectiveness, ab crunch is considered a basic ab exercise. With regular training, building abs will not take long; you just need to be patient and work hard. However, many are trying to speed up the process by training abs every day.
Does this approach really help to get the results faster, or can everyday training lead to unpleasant consequences? Let’s figure out what will happen if you train abs every day.
What is the Danger of Overtraining?
Any load should be moderate. During training, microtraumas occur in muscle fibers, which take time to heal. It is in the process of recovery that an increase in muscle mass occurs. If you do not give the muscles time to recover, the risk of overtraining is high. This condition occurs when the cells do not have time to adapt to the loads, biochemical processes are disrupted, immunity decreases and an overstrain of the central nervous system occurs.
Overtraining leads to a decrease in the effectiveness of training, a slowdown in progress, or even a rollback. Continuing to work out after overstraining is not only useless, but also dangerous; fatigue accumulates in the body against the background of chronic under-recovery.
How Long Do Ab Muscles Take to Recover?
So wondering if it is possible to work out abs every day, you need to understand how much time it takes the muscles to adopt the load. It is widely believed that because of the small size, the abs need less time to recover than the muscles of the back or legs. However, most experts call such beliefs a myth, because ab does not differ in any way from other muscles in terms of biochemical composition. In addition, the abdominal muscles are involved in many exercises on other parts of the body, which is why the load on them is increased.
On average, it takes 48 hours to recover muscles after exercise. But in each case, these numbers vary, because they depend on the intensity and duration of the training.
How Often Should You Workout Abs?
- The recommended number of heavy weights abs strength trainings for beginners is twice a week.
- Long endurance training with many repetitions can be performed 3-4 times a week.
- Isolation abs exercises without additional weight and a large number of repetitions can be done more often, however, experts still recommend giving the muscles time for recovery every three days.
Thus, abs training should not be done more than four times a week, since the muscles will not have time to recover, and it will take longer to get the result. Ab crunches do not load the abdominal muscles that much.