How many times a week do I need to train to be really effective?

Whichever discipline you choose, exercising is good for your health in every way. Not only does it cause physical fatigue that is conducive to faster and deeper sleep, but it also acts on organs such as the heart, lungs, the vascular system as a whole and causes the metabolism to secrete all kinds of chemicals that do good (adrenaline, endorphins, serotonin, etc.).

But a question arises. From what duration, from what “quantity” of sport one obtains a really decisive advantage for the body and for the soul? A question whose answers differ according to the expected effect: only health gain, or progress and performance.

Sports for health

Referring to the numbers most often quoted by health professionals, it is believed that a minimum of 150 minutes of moderate-intensity exercise per week is needed to simply stay in good shape. With a health goal, the exercises are mainly focused on cardio. Ideally, it should take 3 to 4 sessions per week, at a rate of about 1 to 2 hours per session. Final advice: it is important not to go without physical activity or sports for more than two consecutive days.

The programs target the whole body, with particular emphasis on poly-articular exercises and muscle strengthening. It will also be crucial to take a few short stretches of time for stretching and flexibility (about 15 to 20 minutes), to combat the stiffness too often caused by our sedentary lifestyle.

Finally, if you want to lose weight, cardiovascular exercise is again preferred and you can climb up to 200 minutes or more per week. It is believed that you will remain a “health” athlete for up to 300 minutes (5 hours).

Sport in a more intense version

If you really want your metabolism to work hard and focus your sessions on seeking performance and progress, then you understand that therefore you will have to pay ‘the price’, if only in terms of time.

Beyond 5 hours of sport per week, at a rate of at least 5 sessions, the benefits you will get from it will no longer be just health and weight loss, you’re touching something else, as it will affect your results (your strength, your stamina, your speed, your balance, your reaction time, etc.) that will be improved. Whatever your discipline, you will make significant progress.

The big difference with a lighter exercise is that in addition to the so-called ‘basic’ training it will also be necessary to focus on more specific postures, gestures, postures, which are specific to the discipline for which you are preparing.

From there, there is no real limit, except well rested, well hydrated and always keeping in mind that the body communicates some of its weaknesses by causing minor aches and pains here and there. So always listen to your body. If it is interesting to know how to overcome your pain during certain efforts to push your limits and exceed levels, certain more painful sensations should not be taken lightly, under pain of injury.

Whether you are a Sunday sport or an Olympic athlete, it is important to always be monitored by a health professional. However, if there is a contraindication to the practice of any sport or discipline, your doctor will be able to detect it and prevent a hypothetical tragedy. Caution is the mother of safety.