173 A Christian Guide to Body Stewardship, Diet and Exercise In strength training, intensity is generally based on percentage of an individual’s one repetition max (1RM) score (e.g., size = 67-85% 1RM). In endurance training, intensity is generally based on percentage of maximal heart rate (MHR) (e.g., pace / tempo = 80-90% MHR). In mobility training, intensity is generally determined by the level of discomfort while holding an exercise and/or stretch (e.g., to a position of mild discomfort). In strength training, volume is generally based on the number of sets and reps to be performed (e.g., strength = 3-6 sets for 6-12 reps). In endurance training, volume is generally based on duration (e.g., LSD = 30-120 minutes). In mobility training, volume is generally based on the total number of stretches and reps to be performed (e.g., 3-5 stretches for 3-5 reps per stretch). In strength training, endurance training, and mobility training, frequency refers to the total number of days per week. For strength training, it is recommended that each compound lift be trained at least once per week. For endurance training, it is recommended that LSD, pace / tempo, and speed (which comprises interval and high-intensity interval) training each be performed at least once per week. For mobility training, it is recommended that some type of mobility work be performed at least three times per week. As shown in Figure 8.4, there is an inverse relationship between intensity, volume and frequency (Antonio, 2015). This means that if the extent of training for one variable is increased, then there must be a subsequent decrease in one or both of the other training variables in order to prevent overtraining and/or injury. Conversely, if the extent of training for one variable is decreased, then there must be a subsequent increase in one or both of the other training variables in order to prevent training plateaus or detraining. The extent of training for each variable will be different for each individual and is based on multiple factors to include overall training goal, current fitness and injury status, and time availability. For example, if an individual did not want to exercise every day (↓ frequency), then they would have to work out harder (↑ intensity) and/or increase either the amount of time (↑ volume) they exercised in order to achieve the same training stimulus. Similarly, if an individual wanted to work out more often (↑ frequency), they would have to decrease their intensity and/or volume in order to prevent overtraining and reduce the risk of injury. This phenomenon is illustrated in Figure 8.5. Generally speaking, as long as the extent of training for each variable is the same, the results should be the same regardless of how many days per week an individual trains.
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