How many times should the shoulders be trained?

New World Health Organization (WHO) guidelines recommend at least 150 to 300 minutes of moderate- or vigorous-intensity aerobic physical activity per week for all adults, including people living with chronic conditions or disabilities, and an average of 60 minutes a day for children and adolescents.

In addition, it revealed that regular physical activity can improve muscular and cardiorespiratory fitness, bone and functional health, reduce the risk of hypertension, coronary heart disease, stroke, diabetes, various types of cancer (including breast cancer and colon), depression, reduce the risk of falls, as well as hip or vertebral fractures, and helps maintain a healthy body weight.

However, when doing strength training (with weights), experts recommend resting from exercise one or two days a week and the other five days working various parts of the body. For example, If on Monday the upper body is trained (back, shoulders, arms, abdomen), the ideal is that on Tuesday the lower body is trained (legs, buttocks) and on Wednesday the upper body is trained again, since at rest is the moment in which the muscle recovers from the exercise injury and subsequently begins its growth and toning process.

In addition, some recommended exercises for the different parts of the body are:

Shoulders: Military press, lateral raise, front raise.

Back: Superman, one arm rowing, two arm rowing.

Arms and chest: Biceps curl, pushups, triceps kick.

Abdomen: sit-ups, plank, mountain climbers.

Legs and buttocks: lunges, squats, bulgarian squat, bodyweight leg extensions, glute kick, hip thrust, deadlift, box raise.

However, in training, learning never ends and it is always important to seek advice to have information that ensures good practice.

Additionally, as already mentioned, rest is vital and some people exceed the recommendations and the consequences, according to experts and according to the Panorama Web portal, are: “risk of muscle injuries and fatigue; lack of replenishment of glycogen stores and reduced production of red blood cells; increased heart rate and blood pressure; abandonment of exercise due to fatigue and accumulated effort”.

Additionally, exercise must be accompanied by a good eating plan that is balanced and contains fruits, vegetables, proteins, fats, carbohydrates and all the nutrients that the body needs.

For this reason, the Spanish newspaper As in his sport and life section, he revealed what are the foods that will help build muscle.

• Lean meats: as they contain 10% fat and are high in protein.
• Fish and shellfish: for being an excellent source of protein and containing good fatty acids such as omega-3.
• Low-fat dairy: because they are a good source of calcium.
• Whole grains: since they contain more fiber and help generate fullness and satisfaction.
• Eggs: because most of the nutrients the body needs are in them.
• Legumes: because they are rich in fiber, low in fat and have a variety of vitamins.
• Vegetables: since they contribute to the regulation of intestinal transit.
• Fruits and vegetables: because they provide the body with vitamins and minerals.

In any case, it is advisable to avoid fats, reduce sugars and alcoholic beverages.

Along the same lines, there are foods that prevent muscle growth such as fried foods, alcohol, white sugar, refined foods, energy drinks, sausages, ice cream, salty and toasted snacks, among others, according to the online sports, health and fitness magazine Sportlife.

Similarly, experts recommend drinking at least two liters of water, not skipping any daily meals and sleeping eight hours.

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