Working out too frequently means your muscles don’t have enough time to repair, which can result in overtraining and hinder your progress. But that’s not always the case, especially when it comes to your workouts. Conversely, if you can only commit to three sessions a week, you need to ensure these workouts are intense enough to get the desired results. If you plan to exercise six days a week, you need to scale down the intensity to avoid overtraining.
You can view duration as a component of intensity.
The duration of the exercise also matters, even if it’s performed at a low intensity. Doing a HIIT workout or a heavy lifting session creates more muscle damage. Lower-intensity activity causes less muscle damage, which requires a shorter recovery period.Īnaerobic exercise performed at 80 percent or higher of your MHR requires more recovery. Cardiovascular exercise performed at a lower intensity (70 to 80 percent of your max heart rate or MHR) can usually be done on consecutive days. Type: Aerobic exercise or strength training? Long-distance running or dumbbell HIIT workouts?Ĭertain types of exercise need more recovery.Time: How long will you work out? How many reps and sets do you need to do?.Intensity: How hard do you need to push yourself to reach your goal?.Frequency: How many days a week can you commit to working out?.
Your body has to be pushed enough to cause microscopic muscle damage that triggers repair and growth processes.Īdjust your training frequency according to these four factors (collectively called the FITT principle): If you’re not training enough or at a high enough intensity, you won’t get results.
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