How often should I train per week in order to improve my fitness?
January 20, 2022 | 20,00 EUR | answered by Emma Hacker
Dear sports physician,
My name is Irmgard Dietrich and I am 35 years old. For the past few months, I have started exercising regularly to improve my fitness. I go to the gym two to three times a week, where I mainly do endurance training and incorporate some strength exercises. Additionally, I go jogging once a week and occasionally do yoga.
Despite my efforts, I unfortunately do not see much progress in my fitness. I often feel tired and drained and feel like my performance is not really improving. I am worried that I might be doing something wrong or that my training plan is not effective enough.
Therefore, I would like to know from you how often I should train per week to improve my fitness. Should I go to the gym more often or try a different sport? Are there specific training plans that I should follow to see faster and more effective results?
It is important for me to improve my fitness to live a healthier and more active life. Therefore, I would be very grateful if you could give me some advice and tips on how to optimize my training.
Thank you in advance for your help.
Sincerely,
Irmgard Dietrich
Dear Irmgard Dietrich,
Thank you for your message and your interest in your fitness. It's great to hear that you are actively moving and exercising regularly to improve your health. However, it is understandable that it can be frustrating when you don't see noticeable progress in fitness despite all your efforts.
First and foremost, it is important to emphasize that every body reacts differently and sometimes it takes time to see visible progress. It is also possible that your training plan may not be optimally tailored to your goals and needs.
In terms of the frequency of training, it is generally recommended to exercise at least three to four times a week to improve fitness. It is important to incorporate a balanced mix of endurance, strength, and flexibility training. It seems that you already have a good foundation by doing both endurance and strength training at the gym, as well as jogging and practicing yoga.
However, it could be that your body has already adapted to your current training plan and is not progressing further. In this case, you could try to vary your training by trying new exercises, increasing intensity, or adding new sports. You may also consider consulting a personal trainer who can help you create a customized training plan.
In addition to exercise, it is also important to pay attention to a balanced diet, get enough sleep, and drink enough water. These factors can have a significant impact on your fitness and performance.
In conclusion, I would advise you to have patience and continue to work consistently on your training. It is normal for progress to take time, and with the right strategy and motivation, you will surely see improvements in your fitness.
I hope these tips help you optimize your training and achieve your goals. If you have any further questions or need support, I am happy to help.
Best regards,
Emma Hacker
