40-50代は筋トレを1日10分に分割した方が結果が早い！

Summary

In this video, Yuji, a fitness trainer, emphasizes the benefits of dividing workouts into split routines, especially for individuals in their 40s and 50s. He explains how splitting the workout into different muscle groups (chest, back, shoulders, etc.) on separate days leads to better results. By incorporating shorter, focused sessions (15-25 minutes), it becomes easier to fit into busy schedules, promotes muscle growth, and avoids fatigue. Yuji also highlights the importance of consistency, frequent energy expenditure, and overall health benefits, such as improved circulation and hormone secretion. His approach helps maintain an effective and sustainable fitness regimen.

Takeaways

• 😀 Split training routines can be more effective, especially for those over 40, as they allow for better muscle development and recovery.
• 😀 Dividing training into different muscle groups (e.g., chest, back, legs) can optimize muscle growth by focusing on fewer muscle groups per session.
• 😀 A sample training split could include chest, triceps, and abs on day A; back, biceps, and abs on day B; and shoulders and legs on day C.
• 😀 It's important to aim for 5-6 training sessions per week, with each muscle group ideally trained twice a week for optimal muscle development.
• 😀 Training sessions can be kept short, around 15-25 minutes, which is ideal for those with busy schedules, making it easier to stay consistent.
• 😀 If the workout includes compound exercises like chest and back, it's better to work smaller muscles (like abs) during rest periods between sets.
• 😀 Full-body workouts in one session can become overwhelming and lead to fatigue, making it harder to maintain intensity throughout the workout.
• 😀 Shoulder muscles can benefit from being trained early in the split, as they are often underworked when trained later in full-body routines.
• 😀 Training different muscle groups more frequently (e.g., 2-3 times a week) leads to better muscle retention and prevents the body from getting 'lazy'.
• 😀 Shorter, focused sessions (20 minutes or less) help maintain high intensity and focus, reducing the chances of feeling worn out during workouts.
• 😀 Daily workouts stimulate more consistent calorie burning, improve blood circulation, and contribute to overall health by boosting metabolism and hormone production.

Q & A

What is the benefit of dividing a workout routine into multiple parts?

Dividing a workout routine into different parts allows for better focus on individual muscle groups, reduces fatigue, and makes it easier to fit into a busy schedule. This method increases workout frequency, which is more effective for muscle growth compared to working out the entire body in one session.

Why is it recommended for people in their 40s to split their workout routine?

For individuals in their 40s, splitting workouts is beneficial because it allows for more focused training on specific muscle groups. It also helps avoid overworking muscles and promotes more effective recovery and muscle growth, which is important as the body ages.

How does splitting the workout routine impact the overall workout time?

By splitting the workout into parts, each session becomes shorter and more manageable. A full-body workout could take an hour or more, but a split routine can be completed in as little as 15-30 minutes, making it easier to stick to the workout schedule.

What is the issue with training the entire body in one session?

Training the entire body in one session can lead to fatigue, especially toward the end of the workout. This can affect performance in later exercises, making it harder to effectively target and develop muscles like the shoulders, which tend to get less attention when trained last in a full-body routine.

What are some recommended workout splits according to the script?

One example of a split workout is: A day for chest, triceps, and abs; B day for back, biceps, and abs; C day for shoulders and legs. The split can be adjusted to suit individual preferences and fitness goals, such as by switching the order of exercises or muscle groups.

What should the frequency of workouts be for optimal results?

The ideal frequency for workouts is 5 to 6 times per week, ensuring each muscle group is trained at least twice a week. This frequency allows for adequate recovery between sessions while promoting continuous progress in strength and muscle growth.

How can splitting the workout routine help prevent workout burnout?

By breaking the workout into smaller, more focused sessions, it becomes easier to stay consistent and motivated. Shorter workouts reduce the feeling of being overwhelmed, especially for people with busy schedules, and help maintain energy levels throughout the entire session.

What is the impact of consistently working out on metabolism and fat loss?

Consistently working out every day helps to burn calories throughout the week, leading to more effective fat loss. Regular exercise boosts metabolism and improves blood circulation, which contributes to better overall health and more noticeable body composition changes.

How does daily exercise improve overall health, aside from muscle growth?

Daily exercise enhances circulation, increases body temperature, and improves hormonal balance, which has multiple benefits, including reducing the risk of illness and promoting better joint and muscle health. Consistent workouts also help maintain youthful skin, stronger nails, and healthier hair.

Why is it beneficial to include both direct and indirect abdominal exercises in the routine?

Including both direct abdominal exercises and those that indirectly engage the core (such as squats and shoulder presses) helps to strengthen the abdominal muscles more effectively. This approach increases the frequency of abdominal muscle activation, contributing to better muscle definition and overall core strength.