How long does it take for ordinary people to exercise for significant results

Ordinary people usually need 3-6 months to see significant results in fitness, which is influenced by training frequency, dietary control, individual basal metabolism, exercise intensity, and genetic factors.

1. Training frequency

Maintaining regular training 3-5 times a week is a basic condition for effectiveness. Strength trainers should ensure that each group of muscles is stimulated 2-3 times a week, and aerobic exercisers should maintain moderate intensity exercise for at least 30 minutes each time. Novices may experience a 2-4 week period of neural adaptation in the early stages, during which strength growth is mainly due to increased neural recruitment ability rather than muscle hypertrophy.

2. Dietary Control

Protein intake directly affects muscle synthesis efficiency, and it is recommended to consume 1.6-2.2 grams of high-quality protein per kilogram of body weight per day. Choosing low glycemic index foods for carbohydrates can avoid fat accumulation, and the nutritional supplementation window period within 30 minutes after training is particularly crucial. Long term calorie deficit can lead to a decrease in metabolic rate.

3. Obese individuals with basal metabolic

body fat percentage exceeding 25% have a faster initial weight loss rate and may experience significant changes within 1-2 months. The thin and frail population with muscle mass below the standard value may mainly improve physical fitness and exercise performance in the first two months, with relatively lagging physical changes. The middle-aged and elderly population is influenced by hormone levels, and their muscle synthesis speed is about 60% of that of young people.

4. Exercise intensity

The principle of gradual overload should be adopted to continuously break through the plateau period, and strength trainers should increase their load by 5% -10% every 2-4 weeks. The efficiency of HIIT training in improving body fat is 1.5-2 times that of uniform aerobic exercise, but it requires a certain physical foundation. The degree of delayed muscle soreness 24-48 hours after training can indirectly reflect the effectiveness of stimulation.

5. Genetic factors [SEP]: Individuals with a high proportion of fast muscle fibers increase muscle speed 30% -40% faster than those dominated by slow muscle fibers. Certain genetic polymorphisms can affect muscle sensitivity to training, and individual differences may result in a 1-2 month time difference in effectiveness. But genetic limitations can still be overcome by adjusting the training method.

It is recommended to use compound training exercises to improve efficiency, such as squats, hard pulls, and bench presses, which can simultaneously activate multiple muscle groups. Training log recording can help observe the gradual process, and body fat scale data should be combined with circumference measurement for comprehensive judgment. The impact of sleep quality on recovery is often underestimated, with growth hormone secretion during deep sleep being three times higher than during wakefulness. When encountering a plateau period, you can try changing the training sequence, adjusting the rest time between groups, or adding eccentric training. Special populations such as hypertensive patients should avoid Valsalva breathing, pregnant women should adjust their supine position, and adolescents should control their weight-bearing intensity.