Saturday, September 6, 2008

Frequency And Duration Of Training Sessions

Many people falsely believe that you must workout everyday or at least 5-6 days/week to build a lean ripped physique. In fact, for most people, training that frequently will lead to over-training. Your body needs a stimulus (exercise) in order to build muscle and lose body fat. However, your body also needs sufficient rest to recover from that exercise. Therefore, training everyday doesn’t give the body much time to rebuild and get ready for the next training session. On the other hand, if you only train one day per week, you’re doing little more than a sedentary individual.

So, what is an optimal training frequency for most people to obtain the best results? There’s not one single answer since everyone is different. It also depends on how you structure your sessions. However, most people respond best to training 3-4 days/week. That allows sufficient training stimuli to force your body to adapt, yet also allows sufficient rest to prevent you from getting “burned out” or overtraining.

 A good rule of thumb is to keep your workouts between 45-60 minutes. Studies have shown that training sessions exceeding one hour promote higher levels of the catabolic hormone cortisol which can lead to excessive muscle protein breakdown. It’s very hard for your body to fully recover once you’ve over-trained. Think of it as taking two steps back, but only one step forward.

In summary, the majority of people respond best to training 3-4 times/week for 45-60 minutes/session.

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