Good Lifestyle

Elite athletes - likeJAKOB INGEBIGSEN, who won gold for the race of 1500 m of men at Tokyo 2020 Olympics - Trainalmost ten to 14 times a weekHycoring for many hours on the track and in the gym. But for the rest of us, getting in shape does not necessarily mean such an arduous diet.

The frequency you should train depends on many different factors - such as your training objectives, the intensity of your exercise and any injury history you may have. The type of training you can also determine the frequency to exercise.

Exercise highlights different systems of our body. This stress causes fatigue, but also leads to the stress-specific "adaptations" (improvements) that we have experienced. For example, while the resistance formation (such as weight lifting) helps us build muscle strength, it is less likely to improve our cardiovascular form because it puts more stress on our skeletal muscles than our heart.

But the improvements occur only with a combination of recovery and repetition. If we do not repeat the stress of training, improvements will be lost. We must also give our body enough time - but not too much time - between training sessionsRecover and "Adapter". In short, the key to improving the fitness is to train consistently, which means strike a balance between exercise and sufficient recovery.

To complicate things, some corporal systems take longer to recover than others. For example, the exercise that highlights the nervous system of the body - such as sprint, the formation of high intensity intervals or a very heavy resistance formation - will takelonger to recover from That a lower intensity session - like a gentle jog that mainly emphasizes the heart and lungs. This means that, depending on the type of training you make, you may need to do more or less exercise than you think.

Endurance exercise

When training endurance events, regular training sessions and low intensity are useful. Regular training with this intensity helps the bodyUse oxygen more efficientlyAnd with time facilitates the task ofExercise at the same intensity. In fact, successful endurance riders tend to perform most (about 80% of their training) toLow intensity, with higher intensity sessions planned carefully - often two to three times a week, with at least 48 hours between them. This also helps athletes better recover and avoid injury between training sessions.

Skills based on skills

Many sports, including swimming, tennis and martial arts, require combinations of physical and technical skills. WhileMore search is necessary In this area, it is generally thought that constant and objective practice improves the performance of these types of sports.

For example, swimming trainers value high volume and low-intensity training (Focus on the technique) Allow their swimmers to move more efficiently and easily through the water. But when we do the same type of training several times,excessive injuries Can happen, so it can be better to vary the workout stress to help the body recover - then balance intense days with easier training days and recovery days.

High-intensity activities (such as sprinting or tennis practice) can change the central and peripheral nervous systems - both thoughts to be important for improving competence. But these activities can only be maintained for a short period of intensity - in order to avoid injury, it is important to do some training session, butpractices consistently over time.

In short, the "smarter" training not more difficult is essential in endurance sports and skill sports.

Resistance training

In muscle building, do more training sessions per weekLarger gains in muscle strength. This is probably because more training volume results in an increased increase of bothSize and muscular strength. But rest and recovery (including good nutrition) are always crucial to help musclesrise in size.

Generally, it is recommended that muscle strengthening exercises are made onTwo days or more per week Improve muscle and bone health. If your muscular goal increases is your goal, to work different groups of different muscles can help you make sure that you are always disputing your muscles enough to strengthen the strength, while giving you enough time to recover between workouts. .

But while performing more days of resistance training, is beneficial, even a day a week is effective inImprove the strength. The whole body movements, such as squats and slots, performed with a correct technique, can be perfect for developing force. It should also be noted that the exercise of your absolute maximum until you can no longer raise repetitions on a given exercise - called the failure to fail - does not provide any additional advantage to improve force. Indeed, it can bemore beneficial To reinforce the strength to leave a little on the reserve.

Health and fitness

For the average person trying to get in shape, the most important thing is not necessarily the amount of exercise you do, but the quality of this exercise.

For example, a promise of high-intensity interval training (HIIT)Improve fitness and health. This involves performing exercises at maximum efforts for a short time, followed by a rest period.A recent study showed that making four to seven one-minute exercise shoulders and 75 seconds of rest between three times a week enhanced fitness and mental well-being. So for people who do not regularly exercise, less than 30 minutes a week could be beneficial.

Whether you should exercise more or less often many things - including how much you are capable of, your training goals and the intensity of the exercise you do. We recommended trying to vary the type of training you do in a week and allow to recover enough recovery between intense or resistance days, including at least one recovery day per week. But overall, the most effective training program is the one you keep consistently over a long period.

Matthew Wright, Lecturer in biomechanics and strength and packaging,Teesside University andJonathan Taylor, Speaker in sport and exercise,Teesside University

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