How Often Should I Be Training

How often should I be training?

This is a question which I am often asked by class participants... and the answer really depends on your abilities and goals. We are all individuals with different abilities, and in the world of fitness, one size doesn't fit all.

A good starting point is to look at the guidance set out by the (not so sporty) UK Government and the (sporty, scientific guys) ACSM (American College of Sports Medicine) who both recommend the following for general physical activity in adults:

Cardiorespiratory Exercise (CV Training)

• Adults should get at least 150 minutes of moderate-intensity exercise per week (such as brisk walking or steady cycling) 
• This can be met through 30-60 minutes of moderate-intensity exercise done 5 days per week or 20-60 minutes of vigorous-intensity exercise (such as running or football) done 3 days per week.
• These daily goals can be achieved in either one continuous session or multiple shorter sessions of at least 10 minutes duration with a gradual progression of time as ability increases.
• People unable to meet these minimums can still benefit from some activity.

Resistance Exercise (Weight Training)

• Adults should train each major muscle group 2 or 3 days each week using a variety of exercises and equipment, starting lightly for the elderly and the previously sedentary.
• A recovery period of at least 48 hours should be taken between resistance training sessions of each particular muscle group.

Flexibility Exercise (Stretching)

• Adults should do flexibility exercises at least 2 or 3 days each week to improve range of motion using either one of or a combination of static, dynamic, ballistic or PNF stretches.

Neuromotor Exercise (Functional Training)

• Neuromotor exercise involving motor skills (balance, agility, coordination and gait), proprioceptive exercise training and multifaceted activities (tai chi and yoga) is recommended for 2 or 3 days each week for 20-30 minutes.

I would see these guidelines as a starting point from which to progress depending on your goals. For example, those wanting to complete a distance event will need to add some longer CV sessions to their schedule, 'bodybuilders' may need to do more weight training sessions using a split routine and those wanting to lose weight might benefit from focusing on more interval and circuit style classes.

How often should I do kettlebell classes to see the benefits?

A kettlebell class will offer you all the benefits of CV training, weight training, flexibility and  functional training as highlighted in the guidelines above. There are many ways in which you can integrate these classes into your routine. Here are some examples (this is certainly not an exhaustive list):

• If you are new to exercise, 1-2 classes per week (depending on existing fitness level and ability) and 2-3 moderate-intensity cardio workouts per week is a good starting point.
• If you are a regular exerciser who regularly engages in weight training, you could replace 1 weekly weight training session/class with a kettlebell class.
• If you do a large amount of cardio training, kettlebells could replace 1-2 of your weekly high intensity training sessions.

You WILL benefit from doing kettlebell training just once a week when worked in conjunction with other exercise. If you find that this training is motivating and you see benefits from it, I would recommend aiming for the ideal of 2-3 sessions per week.

It is important to always make sure you are properly rested between sessions and to start at an achievable level in order to ensure safe and effective training.

SEE YOU IN THE CLASS!

Steve

Sources:

ACSM

http://www.acsm.org/about-acsm/media-room/news-releases/2011/08/01/acsm-issues-new-recommendations-on-quantity-and-quality-of-exercise

UK Government

http://www.dh.gov.uk/prod_consum_dh/groups/dh_digitalassets/documents/digitalasset/dh_128145.pdf