Sometimes you need to do something good for your back, and that means strengthening and toning it. Because your back is absolutely crucial not only for top athletic performances, but also in everyday life. It straightens you up, gives you your posture and also protects you from spinal pain and even herniated discs.
It is particularly efficient to train in a back circuit. But how often should you get your back on the mat and equipment?
How often can and should you train in the back circuit?
Basically, you should know that the muscles in your back are no different than any other muscles. Just as they need training, they also need rest. It is the regeneration that helps your back to develop strongly.
As a rule of thumb, each muscle group needs about 48 hours of rest to fully recover. So about every two days you can train in the back circuit and do it without worrying, that adds up to about three sessions on fixed days. This is not only good for the body, but it also helps your mind keep a steady schedule. That way, you'll stick with back circuit training for the long haul.
Plus, of course, you can vary the workout and add complementary exercises on rest days for your back.
What does that mean in concrete terms? For one thing, there are several back circuits, some of which work as a circuit without equipment. This is ideal if you really can't get out of the house. For another, functional training is also perfect for stabilizing your back. Exercises with medicine ball, kettlebell, free weights or battle ropes challenge your back with every repetition.
So, while it is an efficient way to train against back pain in the back circuit, you should always understand your body as a big whole. If you can get by without any major ailments in your back, one strengthening session a week that focuses specifically on your back is often enough.
Back training with strength equipment
Back training without going around in circles
A large part of your health radiates from your back. Unfortunately, we too often don't feel it until it hurts. If you train regularly in a back circuit, you will only need a few minutes per session - but you will use them effectively for a better feeling and a strong posture.
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Editors fitnessmarkt.de (EA)
Photo credit: #74842375 Prostock-studio / stock.adobe.com
Published on: 24 June 2019