One of the most frequently asked questions from beginners is, “How many times a week should I train?” Invariably, the answer is: “It depends on what you set out to do.”
Some experts I’ve met on BritainReviews say you can train every day, while others say just a few days a week is enough. Neither the first nor the second is wrong. It all depends on your goal.
However, apart from age, purpose and sex, what else should be an important factor in this equation?
Degree of fatigue
And here I am not referring to mental fatigue after a day at the office, but physical fatigue. If fatigue persists, we may be wrong somewhere. Usually, the training volume happens most often. Out of the desire to make training as strong as possible, both the person who trains and also frequently the personal trainer pushes the limits. This is not necessarily a bad thing, but if the fatigue worsens, your immunity will decrease, there will be physical and nervous overwork and you can get sick both physically and emotionally. Exercises with heavy equipment that we find in sports goods stores are especially considered.
Symptoms of fatigue after extreme training
Often, due to fatigue, there are disconnections between mental and physical and this leads to injuries. Or worse, the motivation disappears. If you feel bad after exercise due to fatigue, you will hardly find the motivation to return to training, especially if you are not an ex performer and you do not have the germ of intense physical effort and you do not have a special motivation. So, I decided to describe some of the symptoms of fatigue.
• High blood pressure (hypertension). This indicator, available to anyone to highlight, shows us that the heart is tired, and makes great efforts to pump blood to support recovery.
• Difficulty resting, insomnia. Sleep disorders can be symptoms of chronic fatigue. After a night of rest, you wake up tired. This symptom may also indicate liver pain.
• Unjustified weight loss. Sometimes it can be the accumulation of excess fat around the waist, a symptom of overload and excess stress hormone (cortisol).
What does too much mean?
For some, it can mean 6 workouts per week, for others 4 or even 3. Adjusting the effort according to the possibilities of each must be done by the coach. A well-trained coach will see the signs of fatigue, recognize symptoms before chronicity and act accordingly.
The correlation of the effort at the gym with that of daily life must be perfect so that we have a winning formula. I still see, in the gyms I go to, people who train with their eyes on youtube, copying the training of Lazar Angelov or others in the field of performance, although they have neither his age, nor his degree of training, nor his rhythm of life and recovery.
I encourage you to rest whenever you feel tired. Sometimes, an hour of sleep after work can charge you well enough to then go to training and get 100% of what you set out to do.
Essential factors in establishing a correct number of training sessions
Perhaps one of the most popular questions among beginners. The truth is that there is no ideal number of sessions per week/month as there are always several variables to consider, so we start from the presumption that each individual is different depending on the free time available, diet and supplements. used as well as the level of rest and why not, dedication.
When it comes to establishing an effective number of training sessions, the following should be considered:
- Lifestyle – We all dream of an athletic, defined, well-worked body, but the truth is that not many people understand what that means. Just because your favourite athlete has just posted his training program and you are going to follow it, that cannot guarantee that you will have the same results. Why? Because first of all, you have to realize how willing you are to follow a certain program or a diet.
- Rest and recovery – Practicing any type of sport involves recovery and rest, for this reason, it is essential to sleep between 7 and 9 hours of sleep per night.
Nutrition – Whether we have an active lifestyle or not, we must ensure our body has an optimal and healthy flow of macro and micronutrients. For this, it is necessary to develop a diet that corresponds as well as possible to our lifestyle and the goal we are pursuing. Let’s not forget that in the end, the most important thing is to try to be as healthy as possible, as strong as possible, and to do this for as long as possible and necessarily through a positive attitude.