RPC News   •   2. June, 2017

TThe right timing in training – How often should you exercise?

Once you’ve decided to do some exercises to increase your performance and build muscle, then the question of timing arises. How often and when is strength training the most effective? First and foremost, it is important to note that a training plan only makes sense if it is put into action. Therefore, check all the tips that you can find in this and similar articles on the feasibility in your personal life.

How often per week should I exercise?

For beginners, a so-called full-body training plan is best suited. It is assumed that you have time to work two to three times a week for about one to one and a half hours each. In each of these units, the exercises are very similar and apply to all the major muscle groups in your body. On the rest days in between, you will recover, your muscles will regenerate and you will achieve the desired hypertrophy (muscle growth).

If you can afford to go to training four times a week, you can switch from the full-body plan to a so-called „two-way split“. You have two different training plans (Plan A and Plan B). An example for this: Plan A focuses on your lower body, while Plan B focuses on your upper body. Alternatively, in Plan A, you could do pushy movements such as squats and bench presses, while in Plan B you could do conversions like deadlifts and pull ups (these four exercises are often called basic exercises and include all the major muscle groups in your body). Your Personal Trainer will work with you to create the plan that suits you.

Realistic in everyday life would be in this case, for example, the order:

• • Monday: Plan A
  • Tuesday: Plan B
  • Wednesday: Rest day
  • Thursday: Plan A
  • Friday: Plan B
  • Saturday Rest day
  • And so on

The advantage of such a two-splits is that on the training days on which Plan B is performed, the muscles in Focus A the day before can continue to regenerate despite the workout.  A split that includes more than two different plans makes sense only in the professional field – unless you like to work with many „bodyweight“ exercises without much additional weight. In this case you can train different muscle groups several times a week, as the regeneration time is lower. Another option is to schedule a cardio day to do a short, high-intensity endurance exercise (HIIT) or jog, bike, or do similar sports for a long time at a constant speed.

And when is the best training time?

Once again, it should be noted that your training must adapt to your daily routine and your biorhythm. Plan your training realistically and not over-motivated! Our experienced Personal Trainers in Amsterdam will guide you on the way if you are looking for a new structure or consultation. Many athletes find it easier to „get over“ the training in the morning. In this case, get the sports equipment ready in the evening, so that you can start without too much action. It is up to you whether you want to have breakfast before a workout or prefer to do soberly – pay attention to your well-being here. Exercised training has some benefits for burning fat but may cause nausea in some people. At least a small snack should therefore always be within reach in your sports bag. Whether carbohydrates such as a banana or other energy source are best suited for you personally.

But maybe even the evening hours are the best training time for you. In this case, take your utensils right into the work and start with them straightaway – after all, those who have landed on the cozy sofa will not be able to get up there very quickly … Due to the natural biorhythm, our body is fully efficient in the evening, because the brightness of the day and the food consumed are great sources of energy. Try it – are you the morning athlete or the evening guy?  If you do not have a problem with either of these two options, you can alternate the timing. Have fun!