Sit-ups are a popular exercise among many men because they help strengthen their abs. Can they do sit-ups every day?
Can you do sit-ups every day?
It is not recommended to do sit-ups every day.
Sit-ups mainly target the rectus abdominis muscles. Doing sit-ups every day can easily cause damage to the lumbar spine. In addition, it is not necessary to exercise the muscles every day. When doing sit-ups, you are actually breaking down the muscles. The recovery and growth of muscles require sufficient rest time and nutrient intake. Therefore, it is not recommended to do sit-ups every day.
How often should you do sit-ups?
From a muscular perspective, the abs are fatigue-resistant muscles. However, the lumbar spine cannot handle daily training, and even fatigue-resistant muscles need time to recover after high-intensity training. Generally, it takes 48 hours to recover. Therefore, it is best to do sit-ups three times a week or every other day, allowing sufficient time for the abs to recover.
How many sit-ups should you do in a day?
It is better to gradually increase the intensity of ab training. When you start, you can try doing 2 sets of 20 sit-ups per day. Once you reach a certain level, you can increase it to 3-4 sets per day, with 30-40 sit-ups per set. The rest interval between sets should be controlled between 1 and 3 minutes. Doing multiple sets with moderate volume is enough to meet the exercise requirements, so there is no need to do excessive sit-ups at once. For men or those with stronger abdominal strength, you can appropriately increase the volume within your own capacity.
The best time to do sit-ups
The best time for exercise is between 4-7 p.m. in the afternoon. During this time, the body's adaptability to the external environment reaches its highest level, and the flexibility of the nervous system is also the best. Endurance increases, muscle temperature is high, blood viscosity is minimized, and joints are most flexible. Therefore, doing sit-ups during this time is the best.
Tips for doing sit-ups
1. It is best not to hold your head with your hands during sit-ups. When holding the head with both hands, many people tend to use incorrect force to lift the head and upper body, which can easily strain the neck.
2. Do not do sit-ups on a too soft mattress. If the mattress is too soft, it can cause the spine to lose support, leading to incorrect posture and uneven muscle training, and may also cause damage to the lumbar spine.
3. Try to slow down the speed when doing sit-ups. This can increase muscle control and you can also try a rhythm of faster rising and slower lowering.
