How many times a week? This question is asked by interested parties in almost every meeting.
Now that you are reading this article, I assume that you may have been wondering how often it makes sense to exercise a week. Perhaps you have already found and read several other articles on the subject on the Internet.
And did you find the answer? You were probably even more confused after reading the articles than before. Here you get the answer.
Ist es denn überhaupt wichtig, wie oft man in der Woche Sport treibt?
Yes, it definitely is. The frequency of the training is decisive for whether the effort really brings you something and you make progress.
It also determines whether you need to maintain your fitness level or whether you need to go back to the start.
You also want to make sure that the time you devote to achieving your goals is worth it.
There is simply nothing better and more motivating than seeing that your training will make you significantly fitter, you will no longer have back pain, you will no longer feel so stiff and you will simply be satisfied with your body.
That is why I will now give you the answer to how often a week of exercise or functional training makes sense for you to compensate for sitting and to definitely achieve your goals.
Use it or loose it
Our body is just fascinating (no wonder I say that; I’m a biologist :-)). And above all, it is extremely efficient. Your body doesn’t want to waste energy.
Your muscles need energy and energy is valuable. Therefore, your body will respond fairly quickly when you stop using your muscles. He will mine them to save energy. It’s pretty clever of your body.
The consequence for you is simply continuity to counteract the loss of your muscles and thus the loss of your fitness level. Exercise regularly and avoid long periods of inactivity. A four-week break means starting from scratch.
Have you ever broken something and had to wear plaster? Then you know what your muscles looked like after removing the plaster and how long it took to get back to the old status.
If you rest, you rust. This saying is old, but still valid and true.
How often sports a week – super compensation
You may have come across the term “super compensation” while reading various articles. What is this about and is this so-called super compensation important for your training frequency?
With this model of super compensation you look at the energy storage. These are used up by the training and the body reacts as an adjustment by filling them up more than before so that they do not get into a bottleneck again in the future. That’s great.
Our body reacts in this way because it always wants to be in balance.
If you exercise again at the time of increased energy storage, further adjustments and performance increases will be made.
If the distance between your training sessions becomes too great, do not use the increased energy storage and the desired effect will be lost.
So the theory. But like models, it’s just a simplification. There are far too many factors that affect training. Scope, intensity, age, type of training, etc.
Great, you’ll think now. Now you’re as smart as before. Wait, the solution is still to come.
Too often sport a week, is there?
Yes, there really is. Because your body also needs time to recover from the stress and to adapt accordingly. He wants to prepare himself practically for the next time and the processes take time.
If you don’t give your body enough time, the shot can backfire. Your performance will then even deteriorate. They sleep poorly, have no appetite, sweat more, get sick faster and may also have joint pain.
But this occurs more with competitive athletes who train very often and intensively. I’m just going to assume that you are not one of them and do sports to balance your demanding job and do something for your health.
How often sports a week – here comes the answer
Regarding strength training, studies were carried out with over 2000 participants by sports scientists from two universities.
The result: with trained athletes, an increase in strength is possible with two units per week. For beginners, however, three units per week are recommended. The increase in strength at one unit per week is significantly less.
What does that mean for you? Exercise at least twice a week. Of course, once is better than never.
But be aware that your progress will then be significantly less, you will reach a plateau faster and will not get further.
And that’s exactly what you don’t want.
Therefore, training at least twice a week is exactly the recommendation that I give to all of my clients. If you only have the opportunity to use guided training once a week, you have to be proactive and train on your own.
No matter how, twice is the minimum.
I always find it fascinating to see clients switching from one appointment a week to several appointments a week.
Suddenly there is an enormous leap in development. I can best see this when switching from one appointment to two appointments. The clients are then surprised themselves.
Therefore, I will always recommend that you exercise at least two sessions a week. I want you to succeed because your time and health are precious. You want that too …
By the way: the organization of American Cardiologists (American Heart Association) recommends performing muscle training at least two days a week to strengthen the cardiovascular system plus cardio training for at least three days a week for a total of 75 minutes (e.g. jogging, swimming, cycling, etc.) .