Training must progress or your body has no reason to adapt.
If you are trying to get fit, seek general health and fitness, want to lose weight and fat or have an event to compete in. Whether you’re a beginner, intermediate or advanced, training must progress.
- Frequency – How many times a week
- Intensity – How hard the sessions are
- Time – How much time spent
- Type – What type of activity
It’s important to start slowly and build up gradually. In the early stages this not only avoids the potential for excessive stress on the body which can result in injury but it also helps you stick with it.
As your fitness improves usually in the first 8-12 weeks, you are becoming more flexible, technique is improving along with your balance. (Training may extend beyond this as a beginner if you are extremely unfit).
The type of activity you pursue is not as important as the frequency, intensity and time spent. It’s best to find something you enjoy to do and can do consistently.
3 days of 20-30 mins is sufficient each week to start with. An aerobic activity that’s moderate but challenging and includes on at least 2 of the days some resistance training.
The recommended amount for general health and fitness is 150 mins of moderate exercise or 75 mins of vigorous, a combination of both which includes 2 days of resistance/strength training each week.
Again like a beginner it’s best to find something you enjoy and can fit into your Week, you can look closer at the types of exercises best suited to your increase in frequency, intensity and time.
Adherence and consistency will be a major factor in your quest for general health and fitness and you may find yourself going back and forth from beginner to intermediate now and then (in this instance you will already have a better understanding and can progress again from beginner to more moderate activity levels in less time).
It’s more than likely to stay consistent if it’s something you enjoy and can fit in to your life.
This can also be a time when you may feel like you’d like to challenge yourself and increase your activity levels to a more advanced training schedule.
This type of training requires a considerable but gradual and progressive increase in frequency, intensity and time. Varying hugely in the type of activities undertaken and depending greatly on the goal you have such as an event to train for, a competition or aesthetic aspirations.
If you are looking to progress or even just maintain your fitness levels, it still needs to be progressive, monitored and adapted when necessary.
I’m sure you’d all agree that it goes without saying that how you fuel your body will also have a huge impact on how your body responds to any attempts of adaption especially if you are seeking a more healthy weight or desire something else.
If you think you need any guidance, I’m here to help.