A few weeks ago we asked the readers of our Facebook page to suggest topics for the blog.
One idea was to write a blog on how often you should train - a more difficult question to answer than you may think!
To see any improvement in your performance you need to adhere to the FITT principle! I touched on this subject in an earlier blog (to see the full article click here).
However, just to recap, FITT is:-
- Frequency - this refers to the number of training sessions that are carried out per week i.e how often training is performed.
- Intensity - this refers to how hard a person works during a training session. The intensity of training is probably the most important factor when it comes to improving fitness.
- Time - this refers to the duration of the training session. The duration of training is inversely related to its intensity: the more intense a session is, the shorter the duration needs to be in order to gain the fitness benefits.
- Type - the chosen mode of training should be specific to the individual's needs and goals.
It is general advised to just increase one of these factors at a time in order to avoid over-training.
What is over-training???
Over-training is the state where rest is no longer adequate to result in recovery.
Taking part in a poorly planned exercise programme, and not allowing for adequate recovery can lead to excessive, chronic overload. This can lead to fatigue, illness and burn-out, this is referred to as over-reaching. Short periods of fatigue following heavy training are to be expected but they are normally reversed following a period of rest or reducing the training load.
If inadequate rest or recovery is allowed and a person is constantly over-reaching, they may well become over-trained.
Some of the most commonly cited early signs and symptoms of over-training include:
- increased resting heart rate
- slow heart rate recovery after training
- weight loss
- decreased appetite
- altered sleep patterns
- altered mood state
- recurrent colds or viral illnesses
- persistent muscle soreness
- feelings of burn-out and staleness, and
- overuse injuries.
Any form of physical training has some potential risks involved. However, most risks can be minimised through a well-constructed training plan and careful monitoring during exercise. Being able to monitor your training level comes with experience. I find the best tool to use is the RPE scale (rate of perceived exertion).
Any questions/comments are always welcome!
Remember, in true Fitness Puzzle style, together we can WORK IT OUT!
Aileen x
