health
capacity
How often do you need to exercise to get in shape?
Science answers
What is the recommended training frequency per week to get good results and get in shape?
And is it possible to benefit from one workout a week as well?
We looked at what science says
Tags
Training
training
capacity
Exercise
running
tennis
Swimming
Walla!
health
Wednesday, 01 September 2021, 07:54
Share on Facebook
Share on WhatsApp
Share on general
Share on general
Share on Twitter
Share on Email
0 comments
Professional athletes train a lot - between 10 and 14 workouts a week.
This is more than a workout a day, and most days they have two workouts.
But for ordinary people, who do not train for international competitions, but just want to get in or keep fit, there is no need for such a hectic training regime.
Most of us have a laid back attitude when it comes to painting a picture about ourselves.
Two workouts a week is enough?
three?
And what about those who manage to cram just one training schedule of the week - whether it's effective at all?
Frequency of training does not stand alone and is influenced by other factors: What is the purpose of training, what training intensity and whether you have a history of injuries while? A type of training or sport you Doing affects the determination of the required frequency of training.
More on Walla!
Once and for all: How to do squats correctly?
To the full article
Exercise creates stress and strain on certain systems in the body, this stress produces fatigue, but also generates physiological adaptations (improvements), depending on the type of load that the training produces.
For example, resistance training (weight training, for example) helps the body build muscle strength, but it contributes less to cardio-pulmonary endurance because it focuses on skeletal muscle rather than the heart.
The type of training you do affects the recommended frequency.
Tired woman after training (Photo: ShutterStock)
But even the specific benefits of each workout need conditions to happen, we will have a hard time seeing a physiological improvement as a result of a workout, if the body is not given sufficient rest for recovery. Also, if we do not recover the physical loads in regular and frequent training, the improvement will not last. Therefore, the body should be given time to rest between workouts, but not too much time.
In short: the key to improving physical fitness is to train at a regular frequency that will find the right balance between the frequency of training and the required recovery time.
Sounds simple, doesn't it? So this is where things start to get complicated. Some body systems take longer to recover than others. For example, activities that put a strain on the body's nervous system - sprinting, HIIT training, or very heavy weight training - will require a longer recovery time, than lower-intensity activities (for example: light running, which mainly strains the heart and lungs).
This means that the number of your weekly workouts and the differences between them may be higher or lower than you think, and should also be determined depending on the type of activity you do and do during them.
Endurance training
When exercising endurance (long runs, cycling, etc.) regular low-intensity workouts will be very helpful because these workouts teach the body to utilize the oxygen supply more efficiently and as time goes on, you will find that your workouts become easier (meaning your endurance has improved).
In the endurance industries, it is recommended to maintain frequent and regular training at low intensity.
A woman wanted (Photo: ShutterStock)
Professional athletes competing in these industries also build their training program in a similar way: about 80 percent of their training is low-intensity, while the more intense training is carefully determined and planned so that there is a rest and recovery period of at least 48 hours between them.
This way they ensure that their body will have enough time to recover and it also reduces the risk of injuries.
Resistance training
More training = more muscle building. If your goal is to increase muscle strength and muscle mass, you will benefit from unnecessary training during the week. But rest and recovery (and nutrition) are also critical to your success.
The general recommendation is to do muscle strengthening exercises at least twice a week, to improve muscle and bone health. But if their goal is to increase muscle mass and size, it is recommended to divide the training so that each day you will work on a different muscle group. This will lead to that on the one hand, you will continue to challenge your muscles constantly, and at the same time each muscle group will also get enough time to rest and recover.
And what about one workout a week? It too can bring quite a bit of benefit. In such a situation, it is recommended that the training include exercises that activate the whole body and combine several muscle groups at the same time (for example: squats, lunges and more).
Note: The "train until the soul goes out" approach (multiple and strenuous repetitions until the trainee feels unable to do even one more repetition) has been found to be ineffective and has no benefit in the context of building muscle.
Maintain frequent training.
Woman swimming (Photo: ShutterStock)
Skill training
Swimming, tennis, martial arts and more are considered skill disciplines.
That is, sports in which technique and refinement have a very significant weight.
The prevailing opinion is that in these industries, frequent, focused and consistent training must be maintained.
The danger with such repetitive workouts is that they increase the risk of burn injuries.
If you are training in one of these activities, it is advisable to vary the intensity of the training (combine days of more and less intense training) and make sure that you also have rest days in between.
Extremely strenuous activities (such as sprints or training on tennis opening strokes) affect the peripheral and central nervous systems - both of which are important for improving skill and technique.
However, the level of intensity they require requires work in short periods of time.
If you want to avoid training injuries, perform these activities only for a small part of the training, but be sure to do it consistently over time - so you will see an improvement in abilities without risking a disabling injury.
In these industries the secret is to train smarter, not harder.
More on Walla!
This health trend in Tiktok Ashkara is working
Is this the nut that can prolong your life?
Frozen shoulder?
Calcification?
Many problems that cause shoulder pain and one treatment that helps them all
Even one workout a week can improve your health, if you do it right.
Man doing sit-ups (Photo: ShutterStock)
health and fitness
For the average person trying to get in shape, what matters is not the quantity but the quality of the training. For example, HIIT (high-intensity interval training) has been shown to be very effective in improving health and fitness. These workouts include very strenuous exercises that are performed for short periods of time, including short rests.
A recent study found that performing 4-7 intense exercises for one minute each, with 75-second rest breaks between them, at a frequency of 3 times a week, led to an improvement in physical and mental health. So for people who do not exercise regularly, even 30 minutes of training during the week can be beneficial and make a noticeable change.
The number of your weekly workouts depends on all sorts of factors, one of which is also your free time and some workouts in general are realistic for you to determine per week, but also in the purpose and intensity of the workout.
The general recommendation is to try to vary your type of training during the week and keep rest days in between.
But the bottom line: the most effective training program is one that you can stand and persevere with for a long time.
Share on Facebook
Share on WhatsApp
Share on general
Share on general
Share on Twitter
Share on Email
0 comments
