How often trainings on functional loops are required?

This is probably one of the most popular questions we are asked.

Frequency, intensity, timing, and type of exercise are fundamental principles that apply to all training processes.

Frequency is how many times a week you work out (this article is about this criterion).

How often you work out depends on how hard you train, i.e. the intensity.

How intensively you train determines how long you are able to train, which is a component of time.

As a result, the type of training we are looking at is functional loop work out.

Start exercising three days a week, for 40–60 minutes each session, with one rest day in between if you are new to working out or are just getting in shape.

Increase the intensity of your workout as your fitness level rises by changing your body angle, exercising with less stability, or doing a combination of the two.

Later, as you make more progress, add another day to your programme.

Most people wish to develop a sporty, muscular body and anticipate that exercise will improve their muscle mass and decrease their fat deposits. You must consume a balanced diet, exercise 3 to 6 times each week, and rest adequately to do this.

Why is it vital to train frequently during the week? This regimen is based on the principle of supercompensation. Let's find out what it is.

Supercompensation is the recovery process after an intense physical activity (rest), in which the physical capacity becomes higher than it was before the activity. In other words, it compensates for the effort expended, at which point the person’s capacity is at its peak and the person can perform more than the previous load.

It is logical to assume that the body becomes stronger and more resilient after each successive workout, if you train during the supercompensation period. The main thing is not to neglect rest so that overtraining is prevented.

Because the supercompensation period often begins 2–3 days after training, it is advised to schedule workouts every other day or more often, but with alternating load changes.

If you don't wait for a period of supercompensation and train hard every day, your training score will decrease and lead to exhaustion.

If you skip the supercompensation and work out 1-2 times a week at a low intensity, your body will simply not increase its training level.

There are some general recommendations that you can use to increase strength, burn fat and improve overall performance and endurance.

1. At least one strength-based session each week with a higher body angle and a slower pace of exercise to prolong time in tension should be a part of your programme. You can alternate between upper- and lower-body exercises or perform push-pull exercises.
2. Another workout should include high-intensity, powerful exercises at a faster pace to load your cardiovascular and muscular endurance.
3. Additionally, there should be strength and power training where you alternate light strength exercises with faster, harder ones.

It is important to note that you should not neglect warm-up, which helps to get your muscles active, and always remember about cool down exercises, including mobility and flexibility work, to relax overworked muscles and restore your heart rate and breathing.

Now that you are aware of the ins and outs, you can probably determine for yourself how much training you need to achieve the results you want.