Everyone knows that exercise is good for health, but determining the correct frequency to see benefits but not muscle soreness is tricky. Strength training requires a different frequency than aerobic exercise. According to the American Council on Exercise, over-training can lead to a variety of problems including increased risk of injury and decreased performance. A well-planned weekly exercise schedule is a valuable fitness tool.
The Facts
According to MayoClinic.com, when strength training, you should plan one full day of rest between working each muscle group to facilitate muscle recovery. You may plan two or three workouts per week and work every muscle group each time. Another method is to choose specific muscle groups to work each day, planning carefully to ensure one day of rest between each group. For example, work the upper body on Monday and lower body on Tuesday. Improvement in strength can occur with just two or three short sessions per week.
Types
Aerobic exercise, or cardio, needs to be intense enough to raise the heart rate for benefits to occur, and can be done on consecutive days. The American College of Sports Medicine recommends moderate intensity cardio five times per week in 30-minute sessions or vigorous cardio three times per week in 20-minute sessions.
Strength training requires a time of rest in between workouts. ACSM recommendations specify eight to 10 exercises, with eight to 12 repetitions each, twice a week. These, however, are basic minimum recommendations.
Muscle Soreness
When strength training, muscle soreness can occur 24 to 48 hours after exercise and will decrease after 72 hours, according to ACE. The cause is tiny tears in muscle and connective tissue. This soreness typically happens after an increase in exercise intensity. The muscles adapt to the change in intensity, so maintaining the same level shouldn't cause soreness. Start your strength-training program at two times per week and gradually increase from there, keeping in mind that one day of rest and recovery is recommended for each muscle group.
Risks
Over-training is possible with both strength training and cardio. Enthusiasm for fitness is admirable but moderation is the best practice. If you notice loss of coordination, headaches, muscle soreness or decreased ability to ward off infection, consider over-training as a possible cause and incorporate more rest periods into your fitness plan.
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