How long should a workout last in the gym? Real numbers. Time is money, or how much is your time really worth? How much time is spent
The website observer calculated how much time residents of the world's largest cities - Moscow, New York, London, Shanghai and Tokyo - spend on average commuting to work and studied the measures that the government of these cities is taking to improve the road situation.
The standard route to work for a resident of a metropolis includes a trip by metro or ground transport (personal or public) or a combination of several modes of transport. There are lucky ones who walk to work and unfortunate ones who spend several hours to get one way, but their numbers are not high.
To calculate travel times, we used the site “ Google maps". Travel routes from the most densely populated residential areas and suburbs to the city center were designated as routes. Check-out time is from 8:00 to 9:00 am on a weekday.
Moscow
Moscow, with a population of 12 million people, has long been famous for traffic jams and heavy congestion at some metro stations. The Vykhino metro station even gave the name to the "Vykhino effect" - this is the name of the situation when at the first metro stations each carriage enters so many a person that at subsequent stations no one can get on the train.
Ultimate metro stations set records in terms of passenger traffic, and this is not surprising, because they often end suburban routes of surface transport.
The congestion of Moscow highways ranks fourth in the world, according to the website of the Dutch navigator manufacturer TomTom. Due to traffic jams, residents of the capital spend 50% more time on the trip than if they were driving on free roads.
Metro
A trip from the sleeping area to the center will cost 40-60 minutes. We add 10-20 minutes from front door at home to the entrance turnstiles and the same amount from the moment you leave the subway to work. We get, on average, from 60 to 100 minutes for the road.
Land transport
Travel times in public transport on the selected routes start from 90 minutes. Add the waiting time for a bus, minibus or tram and the way from stop to work - and you will get figures in the region of 120 minutes one way.
Driving by car differs in the better side thanks to the rare opportunities to avoid traffic jams and not waste time walking to and from stops. The drive from home to work will take about 70 minutes on average.
In 2011, Yandex conducted a study of the traffic of Moscow highways and published a map on its blog that shows when it is better to use by public transportand when urban.
New York
New York is not the capital, but it is largest city countries with a population of 8 million people and their own extensive metro network. The New York metro contains the largest number of subway stations in the world - 469. For comparison, the Moscow metro has 197.
The concepts "line" and "route" are fundamentally different for the Big Apple subway. A route is a train route that includes travel along several lines. Most routes are subdivided into express routes (with stops at several stations) and local routes (with stops at all stations).
A line is a path with stations located on it. There are several routes along each line.
The train timetable changes depending on the repair work carried out and the travel time. There are four time periods within which the schedule changes: rush hour (from 6:30 to 9:30 and from 15:30 to 20:00), afternoon (from 9:30 to 15:30), evening (from 20: 00 to 00:00), night (from 00:00 to 6:30). Night mode of operation of the stations provides not only the convenience of movement for the townspeople, but also the growth of crime. Dailynews has published several articles on this topic. The train schedule on weekends and weekdays is also different.
Ground transportation is represented in all its diversity: from buses moving along a special dedicated lane, which operates only in the morning, to a ferry for Staten Island residents.
Those who come to work in New York prefer public transportation over personal. The main reasons for this choice are toll roads and expensive parking lots.
Residents of New Jersey and other cities who come to work in New York by personal transport are also faced with the need to pay for entry into the city (exit is free).
Such toll zones implement the congestion pricing policy used in many megacities, which is a fee for entering the busiest areas of the city. This strategy attracts additional sources of funding to upgrade the road network and reduces the number of motorists on congested road sections.
Metro
It is not possible to travel from some residential areas using one metro, but if you have to rely only on yourself and the "subway", the trip will take from 70 to 100 minutes.
Land transport
Traveling by public ground transportation from remote areas will not be quick. The travel time is 90 to 120 minutes. Residents of Staten Island have a free ferry to Manhattan, leaving every 15-20 minutes during peak hours. Travel time is 30 minutes.
Traveling by private car through New York traffic jams from the Bronx, Brooklyn or Queens to Manhattan will take from 60 minutes.
London
London, like all megacities, faced the problem of traffic jams at one time and successfully solved it.
With the coming to power of Ken Livingston, much has changed for the transport life of the city. The new mayor has introduced a system of harsh measures, such as congestion charges, high parking fees in the city center and hefty fines. The society took such unpopular measures with hostility: entrepreneurs announced a drop in profits in the field of trade, disgruntled motorists went to protest actions and began to publish materials on ways to avoid payment. However, as time went on, the public came to terms with the introduced measures and gradually "moved" to public transport.
Livingston did not stop there. Reforms were also needed in the area of \u200b\u200bpublic transport.
In 2002, the world's oldest London Underground became public-private. The number of buses has increased, and dedicated lanes for public transport and taxis have appeared. These measures in the long term have led to the fact that this moment London, with a population of 8 million, can be cited as a positive example of transport policy implementation.
Metro
A trip from the most remote areas to the center takes no more than 55 minutes one way. Add up with the usual 30 minutes to get to the metro and from the metro, we get a one-way trip in length of 90 minutes.
Land transport
The journey by public transport will take 40 to 60 minutes. Adding 40 minutes on average to and from stops or platforms and the time to wait for transport, we get about 90 minutes to get to work. According to Google calculations, London has the fastest public land transport.
A private car ride from the suburbs will be the longest possible mode of transport, with an average of 100 minutes.
Shanghai
Source: Forbes
The government annually announces the number of license plates issued. Auction begins. The proceeds from the sale of rooms go to support public transport and are spent on the construction of new metro stations, the purchase of buses, the construction of new interchanges and overpasses. Part of the funds is spent to reduce prices in public transport.
The only legal way to buy a car and avoid participating in a license plate auction is to buy an electric car. The Shanghai government annually allocates quotas for the purchase of "green" cars of Chinese and foreign production.
Of unusual species transport is worth mentioning the Shanghai maglev - the world's first commercial maglev railway. It connects the metro station to the airport. The train covers a distance of 30 km in less than 8 minutes, accelerating to 431 km / h.
Metro
The metro ride takes about 80 minutes. In total, with a half-hour walk to and from the metro, it turns out on average 110 minutes.
Land transport
A trip by public transport starts from 90 minutes with the shortest routes, and on average is 120 minutes without taking into account the road to and from stops and waiting for transport. If we add the necessary time costs to the travel time, it turns out that it can take hours to travel by public transport to work from the suburbs.
Driving a private car on toll roads from the suburbs to the city center takes a record 40 minutes. Travel options with cheaper routes lengthen the time by an average of 10-15 minutes.
Tokyo
Tokyo is another example of a major metropolis taking control of traffic jams. This result was achieved thanks to the large length of roads (28 thousand km versus 4 thousand km in Moscow) and the introduction of an intelligent transport system.
Roads in Tokyo are subdivided into lower and upper levels. The lower tier is free and slow, the upper tier is paid and fast. Most of the new roads have two or three lanes. During construction, attention is paid to the multivariance of movement.
The intelligent transportation system is a constantly evolving system. Firstly, these are traffic lights that react to the resulting congestion and switch in a special way, removing the congestion of the sections. They are also able to prevent possible emergencies.
Glad to welcome again! Today we are waiting for another article, as I call it - at the request of workers, i.e. You, my dears. And it is called "How long should training last in gym". The question is relevant for many actively (and not so much) attending the gym, and very controversial. That's what we will try to answer, and not from a bunch of bugs, but based on scientific research and relevant calculations.
I ask everyone to take their places in the auditorium as we begin.
How long should a workout last in the gym: theory
So let's go straight away (no love preludes)understand why this temporary issue is of a dual nature. It's actually very simple. Quantitative questions like: how many reps to do in the set, what time to go to the gym, how long should the workout last in the gym, etc. always excited (and will excite) inquisitive green minds of newbies. I myself was once and asked (Imagine) the same questions. It is understandable, a person wants to properly organize his training process, but his knowledge is still insufficient. On the other hand, in this situation, he begins to indulge in all seriousness and asks for advice from his more experienced fellow hardware.
And this is where the continuous "kotovasia" begins, or rather the action called "who is in what is great." Someone advises walking exclusively in the morning and practicing light for about an hour and a half, someone says that the best time for training this 3-5 hours of the day, and it should last no more than an hour, you ask the third - he drives his numbers. Sometimes a beginner will hear enough of such quantitative advice and do not know what to personally stop at. This is exactly what we will deal with today.
Well, we'll start, as usual, with theory.
Note:
Before proceeding to a detailed study of the note, I strongly recommend that you familiarize yourself with such article creations:,. After reading them, you will understand the general concept of how to deal with such temporary issues and how to display specific numbers.
It just so happened that I'm not used to writing articles superficially and, as they say, on from ... (mate :)). Therefore, this time, too, I started a thorough study of the issue and dug up some interesting (scientific) information regarding the duration of the training. Actually, let's analyze it.
How long should a workout last in the gym: research
Overwhelming majority results scientific research boil down to the fact that the optimal time for strength training should "dance" at the mark 45-60 minutes (excluding warm-up, stretching and cool-down)... And here is the scientific evidence that leads to this conclusion.
# 1. Hormone levels and exercise duration
During training, a person releases both types of hormones, anabolic and catabolic. The first is, insulin, is responsible for the construction of new and repair of damaged tissue. The second - is responsible for increasing blood glucose levels, immune function, and also helps the body in metabolism. However, excessive or prolonged release of cortisol can have very adverse effects on a person's condition. In particular, too much of this hormone can lead to spikes in blood glucose, high blood pressure, inflammatory reactions, and a decrease in the effectiveness of the immune system.
Also, cortisol can disrupt muscle tissue “repair” and the process of creating / increasing / accumulating fat. It is released in response to stress. Resistance training is stressful for the body, so the longer you work in the gym, the more cortisol you release.
Many studies have shown that cortisol levels jump sharply after about 60 minutes after intense exercise. There are a number of scientific studies that show that the optimal time for strength training should be around the 45-60 minutes.
In a study by the University of Massachusetts USA (for 2010 year) it is said that the more a person exercises, the more the following negative side effects increase:
- reduced testosterone production;
- decreased levels of growth hormone;
- increased production of cortisol;
- increased risk of injury;
- increased risk for.
The next two diagrams illustrate the relationship between hormone levels and duration of exercise in the gym.
As for the production of cortisol, it over time ...
From the graphs we can conclude: “good” hormones grow during 35-45 minutes, the “bad” hormone begins to grow after 30 - minutes of active training.
# 2. Neuromuscular burnout
Long training sessions, especially strength training, can be very stressful for a number of body systems. The nervous and muscular systems are seriously depleted during such exercises. The degree of wear and tear (stress) on them depends on several factors, including the type of activity, intensity and duration of the workout. To make progress, you need to allow sufficient time to recover. Long workouts take place, but not too often, for example 1-2 once a month.
Take a look at professional bodybuilders, they find a middle ground - a fine line between excellent conditioning and injury. Yes, they train at a very intense level and much more than “ordinary mortals”, however they have a period such as a deep off-season during which they recover well.
Number 3. Energy channels
Everyone knows that exercise is a function of burning calories for energy. However, not many people know that the channels for obtaining energy are diverse. In particular, the body rests on different kinds fuel (called substrates), which differ for each activity of different intensity and duration.
For high-intensity training, exercise duration less than two minutes (weightlifting, sprint), the body generates energy without oxygen. In doing so, it relies on muscle stores of creatine phosphate and glycogen in the form of glucose storage. For low intensity training and longer (e.g. walking, cycling) the body uses oxygen to burn glycogen and fat stores. This must be remembered when building your training process.
No. 4. Strength training
Muscles rely on limited supplies of creatine phosphate for strength training (which is only enough for 10 seconds) and glycogen ( 3-4 minutes). The available stocks of both substrates vary from person to person, depending on nutritional status and storage capacity, which is increased with exercise. Due to these limitations, HIT lasting more than 30-40 minutes, deplete glycogen stores and cause the body to “break down” muscles, using muscle proteins as an energy source.
It turns out that strength training is more 30-40 minutes lead to more destruction than muscle building.
No. 5. Cardiovascular training
If the goal of your cardio workout is simply to tone the cardiovascular system and accelerate blood flow throughout the body, then 10 minutes of moderate intensity aerobic exercise 3 once a week is enough. However, if your goal is to reduce body fat, then aerobic training should last longer 40 minutes. It is only after this time that the body begins to use fat as a fuel source. therefore 45-60 minutes of cardio activity 3 once a week will be enough to get rid of those extra pounds. Strength training before an aerobic session will deplete the body's glycogen stores, resulting in (during the subsequent run) fat calories will be burned.
Well, we have finished with science, now we will deal with the practical side of the issue.
How long should a workout last in the gym: practice
I think many of you do not fit into the theoretical time frame ( 45-60 minutes) and ask a reasonable question: "how can you speed up your workout?" Good question. The following 10 ways will help you in solving this problem.
# 1. Reduce rest time between sets
Very often, people rest longer between sets than they should. Control your time (for example, by the hour in the hand or the minutes of the song in the player) and do not waste it on unnecessary gatherings and conversations with fellow iron.
# 2. HIIT
HIIT is a method in which you switch between short intervals of high intensity exercise followed by short rest and recovery. The emphasis of training shifts to creating overload by increasing intensity and reducing rest. High-intensity interval training is a great workout accelerator. No other training method is as effective in building muscle and burning fat in 20 minutes or less like HIIT.
Number 3. Stop TV
In most of the halls on TV they seem to be different entertainment. Usually a person, after completing an approach, freezes at his screen and thus his training turns into a trip to the cinema. Do not forget why you came to the hall and do not be tempted by inviting pictures.
No. 4. Split workouts
Many visitors to gyms try to kill two birds with one stone in one workout: both swing and burn fat. Separate strength training and aerobic training, i.e. separate them on different days.
No. 5. Supersets
No. 6. Stop talking.
Cut your cell off at least 60 minutes, the world will not go crazy in your absence. Very often in the halls one can observe a picture when a person simply cannot but communicate with the outside world, sometimes one asks the question: “what a devil did you come, would sit at home and communicate”.
No. 7. Music in your ears
Music is calling chemical reactions in our body. It releases endorphins and adrenaline, hormones that increase intensity and push us to train harder. Therefore, use "muzlo" to your advantage.
No. 8. Workout plan
Many come to the hall and do not know what they will do today. Sometimes the issue is resolved in the hall. This scenario is permissible only for experienced athletes, while beginners need to lead in order to know what kind of iron they have to turn in training today. When there is a clear plan and sequence, you no longer waste time thinking and the duration of classes is dramatically reduced.
No. 9. No rush hour
You should not go to the gym during peak hours and be idle for 5-10 minutes at the simulator in order to perform the cherished exercise. Identify days when the gym is less tight and reshape your schedule. If you still have work and worldly life do not let you go at another time, then postpone one workout to the morning of the day off.
No. 10. Water with you
When going to the rocking chair, take water from the house with you. People themselves do not notice how much time is spent on water trips to the cooler in the hall. For strength training, you should drink up to 1,5 liters for men and 1 liters for women. If we break this volume into cups by 200 ml and assume that one trip to the fountain takes 1 minute, then count how much time will be freed up because of such a watery little thing.
These tips will help you turn up the heat of your training process and bring the training time to the optimal time.
How long should a workout last in the gym: a practical calculation formula
So, summing up all the theoretical and practical boltology, and to make it clearer, I will give the calculation of the training time for the average visitor to the gym.
Time indicators for a full workout for one day will look like this.
Note:
The calculated time is pure workout time, it does not include warm-ups / stretches ( 5-10 minutes) and hitch ( 3-5 minutes).
Actually, now you know what to focus on, and how you can calculate on your own how long a training session should take in the gym .
In conclusion, as usual, I will give you practical and moral advice:
- if your workout lasts more than an hour, then recovery by the next day can be much more difficult than if you "trained" 45-60 minutes;
- remember, you should not be in the gym, but work hard in it. Conversations, staring at the box, empty pacing around the room - on the side. First of all, the first thing is the planes training, and the girls, and then the girls :);
- short training sessions 45-60 minutes allow you to go to the gym more often, which can ultimately lead to faster gains in muscle size and strength;
- strongman George Hackenshmidt said: about 30 minutes are enough to acquire and maintain strength and endurance;
- after 40 minutes, the mental center (brain) begins to weaken. Working in the range 45-60 minutes, it's easier to focus on the task.
Well, now the global conclusion. The above recommendations are more applicable to novice athletes, whose training experience is about 1 of the year. For all those who have stepped over this training bar, in temporary matters it is necessary to be guided by the feedback of your body. In other words, it is necessary to listen more often to the body, its signals and make informed decisions, i.e. do not drive it into some kind of written framework.
Each person is an individual, and it cannot be said that everyone needs to sow corn to train for no more than an hour. Experiment, lengthen your workout time by 10-15 minutes, or vice versa - shorten by adding intensity. Then, methodically read over a certain time (month) feedback body, and ultimately decide on the length of your workout.
Now everything is for sure, apply the knowledge gained and do not stay in the hall longer than the body requires!
Afterword
How long should a workout last in the gym? This is the question we tried to answer today. Thank you for investing this time in yourself, see you soon again!
PS. To leave a trace for posterity or just ask a question, unsubscribe comments, I'm always happy to answer.
PPS. Did the project help? Then leave a link to it in the status of your social network - a plus 100 points to karma, guaranteed.
With respect and gratitude, Dmitry Protasov.
Everything changes! In the 1960s, housewives spent about 44 hours a week on housework, more than six hours a day. But technological progress has significantly reduced these numbers. Now you can entrust dirty dishes to a dishwasher, cooking - a multicooker, laundry - a washing machine, and the floor - a robot vacuum cleaner. Modern townspeople spend “only” a year and a half of their lives on cleaning. Stop! Year and a half?!
Together with the company, we calculated how much time and money people spend on putting their own house in order. The results were unpleasantly surprising.
Time
In 2013, British scientists conducted a study and found that their compatriots spend 12,896 hours of their lives cleaning. On average, four hours a week. And we are only talking about basic hygiene: cleaning kitchen countertops, arranging things in places, and the like. Most Britons mop the floor and vacuum once a week, and polish the windows, clean the toilet, or dust the cupboards even less often.
After analyzing women's Internet forums, we realized that our ladies spend at least 2-4 hours a week on maintaining cleanliness. 104-208 hours per year. This is without washing, ironing, washing dishes, as well as time for caring for children and pets.
Cleaners have their own cleaning algorithm. They start with living rooms: they clean up the garbage, carefully sort the clean and dirty things, fold the clothes, put everything in its place, dust it, polish the mirrors and wash the floor. Next - the bathroom and toilet: they start by collecting garbage, laying out things, wiping all surfaces from shelves to taps and thoroughly cleaning the sink, toilet bowl, bathtub or shower. The next destination is the kitchen, then the hallway. The cleaner moves from the depths of the apartment to the exit, so as not to carry the dirt with chaotic movements from one room to another. All this takes about four hours. The time increases if the client orders additional services: washing windows, ironing clothes, cleaning the oven, and more.
While the cleaner is putting things in order, you can go with the kids to the park, go shopping, visit or go to the gym. It is not necessary to sit at home and watch - we have very strict conditions for the selection and control of personnel. When the cleaning is over, the client evaluates its quality according to the checklist and only then pays - in cash or by card. Usually there is nothing to complain about, but if the owner is still unhappy, the cleaner will be cleaned again, for free. Qlean
Men generally hate cleaning. According to the same British researchers, they devote half the time to cleanliness in the house than women - 6 448 hours. At the same time, 16% of the guys admitted that they never clean up! There are logical economic, social and psychological explanations for this.
Firstly, men are more focused on their careers: when you leave the house at seven and return after midnight, not before cleaning. Secondly, most of the stronger sex simply do not notice the mess: the chair does an excellent job with the functions of the closet, and the socks do not lie around, but lie near the bed: put on anyway in the morning. Thirdly, there is still a prejudice that cleaning is not a man's business.
We only had two male cleaners. And they quickly left, as they were more interested in the secrets of the business, and not in the cleaning itself. Our staff consists of female students and women in their 40s. Representatives of the beautiful half of humanity are more accurate, methodical and patient, and these are important qualities for a professional cleaner. For example, the regulations include color coding of the premises. The bedroom is green, the kitchen is red, and so on. This means that only specific cleaning agents and tools need to be used for each color. Women do it perfectly, men don't. In general, it is easier for girls to be polite and invisible to the owners of the apartment. Qlean
So, to thoroughly wash the entire apartment, you need at least 240 minutes. Not everyone can tidy up for 40 minutes every day, and dirt accumulates permanently. Therefore, de facto, people are cleaned once a week. And often all weekends are killed on household chores: during the breaks between cleaning you cook, go to buy groceries, check the closet ... The average timing is as follows: four hours a week and 208 hours a year. And this - for a minute - one year and three months of life (provided that you live 60 years or more).
Money
According to the Daily Mail, Brits spend over a million pounds a year on household chemicals. There have been no studies on how much money is spent on maintaining cleanliness in the home of our compatriots. But if you believe all the same forums, this article of the family budget ranges from one and a half to five thousand rubles.
No wonder. Detergents price tags start at 100 rubles. The more specific and quality, the more expensive. So, a good spray for ceramics or stainless steel costs at least 500 rubles. At the same time, there is no need to talk about economical consumption: it is unprofitable for producers to have their products for more than 2–4 weeks. Multiply this by consumables (rags, sponges, brushes, etc.) and find out how much money you spend on household chemicals alone.
We do not skimp on "chemistry". First, we value the health of our staff. The cleaner is in contact with cleaning agents for 4-8 hours in a row. Therefore, they must meet international standards and be 100% safe. Secondly, we take care of customers, their children and pets. We only use hypoallergenic cleaning agents. Qlean
In addition to costs, self-cleaning is also a "lost profit". Time-based workers know how valuable literally words are their time. But you can calculate how much an hour of your labor costs, even if you have a piecework salary. Divide the salary by the number of hours worked in the month. Let's say, according to the production calendar, there are 168 working hours per month, and the salary is equal to 50,000 rubles. The arithmetic is simple: we divide 50,000 rubles by 168 hours, we get 297 rubles 61 kopecks. In other words, in this case, a person who spends four hours on cleaning will miss a profit of almost 1,200 rubles.
We do not calculate cleaning costs per square meter. Only the number of rooms matters: a one-room apartment - 1,990 rubles, a two-room apartment - 2,490 rubles, a three-room apartment - 2,990 rubles. Cleaners cope equally well with modest 40-meter single rooms and apartments of 120 and more square meters.
This is also more convenient for customers. Many are puzzled by the question of the area of \u200b\u200ba dwelling, especially a rented one - do not run around the rooms with a tape measure. For the convenience of customers, you have introduced discounts - whoever orders cleaning all the time saves 20%. Qlean
So, summing up the expenses and lost profits, you start to believe the Internet forums. Of course, spending varies by region and living standard, but self-cleaning is by no means free, as many think.
Do you have a feeling when you just want to clean the whole apartment? So I don’t have ...: (This feeling is visited, perhaps, only by cleaners who love their work. If, after calculating how much time and money is spent on cleaning, you decide to entrust this business to professionals, then we have good news for you.
Often, people do not even think about how much and on what they are spending their precious time. If we calculate, then those 2 hours after work that we spend watching the TV turns into 9 years in a lifetime!
Lifeguide invites you to read these incredible facts about what people spend their time on:
1. 25 years of his life a person sleeps.
2. We spend 10.3 years at work. An average person works 40 hours a week from 20-65 years old.
3. 48 days a person spends on sex.
4. Women spend 17 years of their lives trying to lose weight (the time they are on diets).
5. We have been watching TV for 9.1 years. A person watches TV for almost half of their rest 2.8 hours a day.
7. 1.1 year is spent on cleaning.
8. 2.5 years of food preparation care.
9. People spend about 3.66 years dining, about 67 minutes a day.
10. We spend 4.3 years on transport. And we drive a sufficient distance to get to the moon and back.
11. 3 months we have been in traffic jams.
12. We spend 1.5 years in the bathroom.
13. We sit in the toilet for 6 months.
14. 70% of a person's life is spent on the phone, the Internet, TV and radio.
15. A person laughs about 290,000 times in his life.
16. A person walks 177,000 km (you can go around the earth 4 times).
17. A person spends 90% of his time indoors.
18. A person consumes 5,460 liters of alcohol in a lifetime.
19. A person emits gases 400,000 times in his life.
20. 14 days of your life is spent on kissing.
21. Women spend almost 1 year deciding what to wear.
22. And men stare at women for the same amount of time.
23. Women spend 8 years of their lives in the store.
24. Women spend a year and a half on their hair.
25. An office worker spends 5 years sitting at the table.
26. An office worker spends 2 years not negotiating.
27. An average person swears 2,000,000 times.
28. A person sees about 2000 dreams a year. He forgets 80% of them.