(ANSA) – ROME, AUGUST 26 – Athletes train ten to fourteen times a week, spending many hours on the track or in the gym. But for the rest of us, getting in shape doesn’t necessarily mean such a tough regime.
How often we should train depends on many different factors, such as goals, exercise intensity and any previous injuries and also the type of training. To make the point is an article on The Conversation portal by Matthew Wright Professor of Biomechanics and Strength and Conditioning at Teesside University, in the United Kingdom, and Jonathan Taylor Professor of Sport and Exercise at the same university.
As for resistance exercises, it is helpful to do regular low-intensity workouts. Successful endurance runners tend to perform most (about 80% of their training) at low intensity, with carefully planned higher intensity sessions, often two or three times a week, with a minimum of 48 hours between one and the other. Training smarter and not harder is essential in both endurance and skill-based sports, such as swimming, tennis and martial arts. High-intensity activities (such as practicing a tennis serve) can only be maintained for a short time, so to avoid injury, it’s important to practice just a little bit in each training session, but practice consistently over time. Finally, when it comes to building muscle, doing more training sessions per week results in greater gains in muscle strength. This is likely due to the fact that a higher training volume leads to an increase in both muscle mass and strength. But rest and recovery (including proper nutrition) are also key to helping the muscles grow in volume.
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