160 Chapter 8: Exercise Programming in order for them to be successful in their respective sport. The takeaway message is that the average individual should strive to have a balanced level of fitness, whereas, an unbalanced level of fitness may be required for competitive athletes. Even so, all individuals would benefit from identifying and training their physiological weaknesses. Scheduling the Physical Activity Guidelines The recommended number of days to perform endurance, strength, and mobility training will likely differ from individual to individual based on their fitness testing results and overall fitness goal (e.g., overall health versus training for a race). Provided below are some training options for an individual striving to meet the ACSM, AHA, and CDC minimum recommendations for endurance, strength, and mobility training (i.e., 3 days per week for vigorous-intensity (or 5 days per week for moderate-intensity) aerobic activity, 2 days per week for strength training, 3 days per week for mobility training). Notice that while the number of training sessions remains the same, the number of training days per week can vary (e.g., 3, 4, 5, 6 or 7). For example, if an individual’s schedule only allows for workouts 3 days per week but with no time constraints, then their best option would likely be to perform endurance, strength, and mobility training on the same day (Option 1). However, if an individual’s schedule allows them to work out every day but for only 30-45 minutes, then their best option would likely be to perform endurance, strength, and mobility training on separate days (Option 7). As long as the intensity, volume, and frequency of training remains the same, the number of days per week does not appear to matter. Option 1. Sample 3-Day per Week Training Plan Sun Mon Tues Wed Thurs Fri Sat Endurance X X X Strength X X Mobility X X X Option 2. Sample 4-Day per Week Training Plan Sun Mon Tues Wed Thurs Fri Sat Endurance X X X Strength X X Mobility X X X
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