I've been getting asked, "How often should I train?" The answer is that there's no right answer for every person. Training is dependent on your goals, training intensity, how much rest you take, nutrition, your existing level of fitness, and what type of fitness training you're doing. In this case, I'm talking about cross-training or Crossfit. This is how I train most of my clients who are wanting to lose weight, gain strength and be in overall amazing physical condition. Sounds awesome, I know. There is a basic exercise formula that CrossFit programming follows, which easily proves to be successful for the general population.
The method of training follows a five time per week schedule where you workout three days in a row, rest one day, workout two days and rest one day. Typically, you should not train more than three days in a row or less than two days in a row and you should always take at least one 24 hour rest.
I'll explain-- If you're doing Crossfit or cross-training type workouts, you probably know that it involves mostly
Functional Movements (
movements based on real-world situational biomechanics). These movements usually involve multi-planar, multi-joint movements which place demand on the body's core musculature and innervation. So basically after a workout, it's been recorded that your entire body may hurt, not just your biceps. Resting after day 3 is usually necessary to allow time for muscle recovery. When you exercise, you are essentially tearing your muscles...allowing time for them to rest and repair is critical in the success of your fitness goals. Training at least 2 days in a row is important because anything less is simply not enough! People at home on their stair-climber may disagree.
If you want to step your game up, you need to train more frequently. People may disagree here as well, but I personally believe that working out 5 days a week compared to just 3 is substantially more beneficial in terms of noticing improvements and reaching goals. With my personal training clients, (depending on their fitness level from day 1) I always build them up to working out 5 days a week. We may only workout together 2-3 times, but I give what I call "Homework" and on the days we don't meet I text or post to facebook their workout. This is how I train my clients and the results certainly prove it. My group fitness camps are obviously 5 days a week as well. The body responds to consistency and to stress. Three days a week in the gym does not provide what is needed in order to make real gains in fitness and fat loss. Don't get me wrong, you will see some results from being in the gym three days a week, but it will take longer to see and the changes may not last. Another common side effect from working out just 3 days a week involves becoming very disturbed and highly unmotivated with the lack in speed of results. This sometimes results in just quitting altogether. Very common.
Consistency is key to making a lifestyle change. With consistency comes results. With results comes motivation and an addiction to maintaining a healthy lifestyle long term...usually.
I could take this many directions as far as intensity, sleep and nutrition and how they all fit into this scheme of three days on one day off. However, I'll probably just save it for another post in the future. Good luck! ✌
