Sometimes Less is More
By Kelli Calabrese MS, CSCS, ACE
Last week we uncovered the facts about reps, sets and rest. This week
let's build on those principles and tell you precisely how much you need
to exercise to see results. You only need to dedicate about 2–3
percent of your week to physical fitness in order to see transforming
results. Your workouts should be brief and intense to be highly
effective.
High-intensity strength training (meaning you reach momentary muscular
failure with each set) should be done 2–3 times weekly. Those who
do total body workouts of high intensity two times weekly see 90 percent
of the gains of those who perform 3 sessions a week. So you can decide if
you want that extra 10 percent of improvement and the investment of a
third session weekly.
Those who do 2 sets see 90 percent of the improvements of those who do
3 sets so the law of diminishing returns applies as you increase in sets
and overall time in the gym. More is NOT better. Working out too much
will lead to over training and potential injuries and even more
importantly, you will not get the results you desire and deserve. The
cliché "work smarter and not harder" applies to strength
training.
It’s the in between days where the muscles are repairing from
the microtrauma caused by strength training, that the growth and
improvements take place. If you train on consecutive days, you are not
giving the muscles a chance to rebuild. It takes energy for your body to
repair the tearing down from strength training. If you are consecutively
placing demands on your body, it will not repair completely, you will not
feel rested and will not come back as strong for your next session. Over
training will cause you to be weaker, not stronger.
Cardiovascular training can be done on the alternating days between
your strength training sessions. If you are training for an event or want
to increase your calorie burn, you can add an extra session on the
weekends. If you push your body too far, it will begin to break down.
Picture almost every Olympic athlete competing bandaged up or nursing
injuries. They train with such volume that their bodies begin to work
against them.
I used to train 7 days a week for many years. I would do cardio every
day and strength 5 days. Sometimes two sessions a day if I was teaching
classes. I was a maniac if I missed a session. I would get up at 4 a.m.
if necessary. If I ever had to miss two consecutive days, you would not
have wanted to be in my company. I was aerobically fit and strong, but
was chronically exhausted, sore, and never really reached the goals I
desired.
After having two children 15 months apart and starting a new company
along with building my own house, I was naturally forced into a shorter
training schedule. It’s been almost one year of three days a week
of strength training and 2–3 sessions of cardio and by far,
I’m stronger than ever, more energetic and have lowered my
percentage of body fat. I have less back and joint pain and am using the
extra time to run after my little ones. So I’m speaking from
experience, not just the text books.
If you keep the intensity high, you can keep your workout time to a
minimum while maximizing the results and enjoying your free time reaping
the benefits of being fit. The recovery and resting process is just as
important as training. You have to let your body go through the entire
cycle of breakdown and repair to reap the full benefits.
Kelli Calabrese – MS, CSCS, 2004 Personal Trainer of the Year. Kelli is a Clinical Exercise Physiologist
and 20 year fitness industry leader. She is the author of Feminine,
Firm & Fit – Building
A Lean Strong Body in 12 Weeks. She has 23 fitness, nutrition and lifestyle
related certifications and is available for personal
training, online
training,
iPod
workouts, phone coaching, grocery
shopping tours, seminars and media
appearances.
Kelli’s personal mission is to provide individuals with the tools to
make health, fitness and wellness a permanent part of their lives.
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