Having aspirations to do sit-ups everyday is a great attitude to have, as it requires dedication and long-term consistency to bring about true fitness and health benefits. However, you don’t want to add an abdominal workout to your daily to-do list, as performing sit-ups too frequently is not beneficial and will actually adversely affect your results. Before we talk about how often you should be performing your sit-up workouts to maximize results, it’s important that you understand what happens to your abdominals when you work them out and how this eventually results in increases in strength and tone.
Sit-Ups Everyday – Anatomy Lesson on Muscle Development
When you participate in any type of strength training, you’re putting your muscles fibers under a level of stress that they’re not used to handling, which causes them to be overloaded. Although some sit-ups are performed without any weighted implement, your own body weight provides the resistance that your abdominal muscles must overcome. This stress and overload from each of your sessions leaves your muscles damaged, with small tears present throughout the tissue’s fibers. This is normal and necessary for muscular development.
The damage done from your strength training workout stimulates the process that eventually leads to aesthetic and physical benefits. Immediately following your sit-up session, your abdominals will start to heal. As they heal, they’ll simultaneously make efforts to adapt so that they’re better equipped to handle the stress from sit-up workouts. Your muscles do this by developing the size of their muscle fibers, which in turn results in an increase in a muscle’s force production. If you are doing sit-ups everyday you will miss these critical rest periods in between your training sessions where your muscles undergo this healing and adaptation process.
Your sit-up workouts are strength training workouts for your abdominals. During each workout, you should be performing an adequate amount of volume so that your abs are overloaded and damaged. This will then stimulate them to become stronger and to develop muscular definition and tone. If you do sit-ups everyday then you do not allow your abdominals enough time to rest in between each training session and they are never able to develop. Performing strength training too often results in the constant breaking down of the muscles, without the resulting benefits that comes from allowing rest.
How Often Should I Do Sit-Ups?
The amount of time needed in between your sit-up workouts depends on the volume of your training sessions. At a minimum, you should allow 48 hours of rest in between workouts. For example, if you do a sit-up session on Monday morning, you shouldn’t perform another abdominal workout until Wednesday morning. On those occasions that you perform a high volume of sit-ups during your workout, your muscles may require 72 hours of rest. This would mean that an example of an appropriate training schedule would be a workout performed on Monday morning and then another on Thursday morning.
If you plan on doing your sit-up workout on Mondays, Wednesdays and Fridays, which would likely be fine because that allows 48 hours in between each session, but then wake up on Friday and are still feeling sore from your Wednesday workout, it would be beneficial to push your workout back by a day. Although soreness isn’t necessarily an accurate indication of how intense a workout was, because not all workouts should cause soreness, if you are suffering from muscular discomfort, your muscles have not yet properly healed and do need more rest.
Sit-Ups Everyday Conclusion
In summary, if you’d like to receive fitness benefits from your workouts, it’s not okay to do sit-ups everyday. Give your abdominals that day of rest off in between and you’ll be much happier with the results.
Abdominals – Advanced Muscle Recovery
If you’re looking to facilitate your abdominal muscle recovery, consider a foam roller. The foam roller is used to massage and stretch sore muscles. To use it on your abdominals, you lie on your tummy and place the roller under your stomach, then roll back and forth so that the foam roller hits the entire front of your abdominals.
About The Author
Kim Nunley has worked in the health and fitness field for over 10 years. She received her Master’s of Science Degree in Kinesiology from California State University, Fullerton and is a Certified Strength and Conditioning Specialist (C.S.C.S.) through the National Strength and Conditioning Association. She has been a personal trainer, strength and conditioning coach, physical education instructor and athletic coach, and now works as a freelance writer. She also writes short and feature-length screenplays.
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