In order to be successful, a training program must be based on sound training principles and balanced to address all three components of fitness; Aerobic capacity, Strength and Flexibility. Unfortunately, most people's training regimens do not meet these criteria. Typically, younger men seem to focus almost exclusively on Strength Training at the expense of Aerobic and Flexibility training. Women on the other hand, usually favor aerobic activity and to a lesser degree flexibility training in the form of Yoga or Pilates while avoiding Strength Training altogether for fear of becoming too "bulked up".
While this sort of weighted approach in favor of one fitness component at the expense of another, might seem like a logical way to achieve increases in a desired area, in reality the asymmetrical results it produces actually mitigates the gains made in the area of concentration. Examining the nexus between the three main components of fitness will bring the problem into sharper focus and will be the topic of future articles. For the time being, we will concentrate on how many times per week one should train each fitness component and what the duration of those training sessions should be.
Aerobic Training
In order to achieve meaningful results in this area, one should engage in a MINIMUM of three aerobic training sessions per week. Many articles and periodicals have stated that a training duration of 20 minutes per session is all that is needed to see improvements in aerobic fitness. While this is technically true it is again the minimum one should be doing and as one's condition improves with training a more intense effort will be required to improve thereafter. Further, while 20 minutes per session may improve cardiovascular fitness to some degree, such a short workout doesn't burn many calories and as such doesn't contribute very much to weight loss which is the objective of many people.
I generally recommend my clients to perform 45 minutes of aerobic training per session.
This allows for a 5 - 10 minute warm up (absolutely essential) and a five minute cool down (also essential) while still allowing for 30 minutes of real work. Optimally, one should perform 3-5 sessions per week. Performing greater than 5 aerobic workouts per week provides little increase in cardio fitness, but may be useful to those individuals pursuing weight loss. The benefit of the additional weight loss however, must be measured against the risk of over training. Most people will be best served by shooting for 4 or 5 sessions a week. By doing so they will most likely always get in at least three sessions a week since hectic schedules invariably causes even the best of us to miss a workout during the course of the week.
Strength Training
For general fitness, Strength Training should be performed 2-3 times per week. Contrary to what many people believe, no more than three sets per exercise should be performed in a given session. If you are performing your sets correctly and with sufficient intensity, anything above this is unproductive manual labor. In fact, more than one study has shown that one set performed to absolute failure within the correct rep range (6-12 reps for upper body muscle groups and 15-20 reps for lower body groups) is sufficient to improve muscle strength. Again, I would shoot for at least three sessions per week. In that way you are assured of getting in at least two.
For many people time is not a commodity they have very much of so the question becomes how to make the most of the time we have. If free time is limited each day, it might be best to perform Aerobic and Strength Training on alternate days. My personal preference however, is to perform them both on the same day and then take the next day off thereby promoting a more complete recovery for the next training session. If you should decide to both Aerobic and Strength Training on the same day, perform the Aerobic session first. Yes I know, everyone says to do the opposite, but research does not support this. Of course, whichever workout comes second will suffer somewhat, but studies have shown that your Strength Workout performance will suffer by only 1-2% when performed after an Aerobic session whereas your Aerobic performance will suffer by 8-10% when performed after a Strength Workout. Clearly then the best overall result is achieved by performing your Aerobic work first.
Flexibility Training
This is perhaps the most neglected component of fitness, but a very important one. Regular Flexibility Training will increase the active range of motion of a joint thereby not only improving quality of life, but reducing the risk of injury as well. As a general rule, the best time to stretch is right after you have finished your workout. At this time the muscles are warm, filled with blood and the joints well lubricated by body fluids. This allows for a safer, more productive and more complete stretch. Always avoid "bouncing" a stretch as over stretching and possible tears in the muscle or connective tissues may result. Instead, extend the stretch until you feel sufficient tension and hold this stretch for approximately 30 seconds. When engaging in a Strength Training workout you can save time by stretching the muscle group after you have completed each set rather than waiting to do your stretches all at once at the end of the workout.
In any case, be sure your fitness program devotes sufficient time and effort to each of the three basic components of fitness. You will not only feel better, but your overall level of fitness will be greatly enhanced. Until then, stay well.
Stay Healthy!
