Is once a week enough, really?

For some once is enough.

A recent study explored the impact of reduced training frequencies following a 12-week concurrent resistance and aerobic training program.

The study involved thirty-four healthy, female physical education students aged between 18 and 26 years, who had no systematic experience in resistance or aerobic training for at least 2 years prior. Granted it wasn't an elite population, but the fact that they didn't have prior experience is good news for those wanting to start strength training.

After the initial training period, participants were assigned to one of three groups: training once every 7 days (G7), once every 14 days (G14), or complete detraining (GD).

Results showed that the G7 group maintained muscle strength, power, and morphology, with only minor decreases observed in the G14 group.

This indicates that training once per week can sustain most of the gains achieved, fitting well with current understandings that consistent, albeit reduced, training can preserve fitness levels.

This aligns with the principle that while frequency can be reduced, maintaining some level of training stimulus is crucial to retain strength and muscle mass adaptations.

Study details: https://doi.org/10.3390/sports...

On my mindMetacognition

One of the hardest but most important practices is realising that you are not the thoughts in your head. You are the awareness that decides what to do with those thoughts. The ability to choose which thoughts to pursue and which to leave behind is key to everything. By understanding this, you gain control over your mental landscape and, ultimately, your life.

When you recognise that you are the observer of your thoughts, you empower yourself to make conscious decisions. This practice allows you to let go of negative or unproductive thoughts and focus on what truly matters. It's not about suppressing or ignoring thoughts but about acknowledging them without letting them dictate your actions or emotions.

This awareness creates space for clarity and intentionality in your life. It helps you stay present, reduce stress, and make better decisions. It's a reminder that you have the power to shape your reality by choosing your mental focus.

This practice is a cornerstone of mindfulness and mental resilience. It’s a simple yet profound shift in perspective that can transform how you navigate challenges and opportunities. Embrace the awareness within you, and use it to guide your thoughts and actions toward a more fulfilling and purposeful life.

Ridewell,

Damian

When you're ready to work with me check these out:

CYCLING COACHING: semiprocycling.com/coaching

CYCLING TRAINING PLANS: trainingpeaks.com/coach/semiprocycling#trainingplans