Understanding Frequency Frequency is how often a person performs a targeted health related activity. Typically activities can be preformed 3 to 5 days a week. With Strength Training Frequency becomes an important factor because of muscle recovery. Most experts believe that a muscle needs 24 to 48 hours to fully recover. Most professionals believe in a three nonconsecutive days a week lifting program. Four days a week can be designed if the muscle groups being work don’t overlap. Four or Five day a week programs need would need to alternate muscle groups. Cardiovascular training can extend to 5 days a week. A participant can recover from a low impact cardiovascular workout much quicker then and typical strength training exercise. This would give such work out the advantage in health related items such as weight loss. Certain forms of exercise can be preformed every day. Types of Yoga, activities that focus on flexibility or low impact aerobic exercise (walking) can be performed daily.

Frequency Guidelines NSCA Guidelines for Resistance Training Cardio Respiratory Training Guidleines American College of Sports Medicine 1998 – Aerobic exercise should be done 3 – 5 days per week. 2 days a week is generally not a sufficient stimulus for developing & maintaining fitness Resistance Training Status Recommended number of training sessions per week Beginner 2 - 3 Intermediate 3 - 4 Advanced / Sport Related 4 +