Fitness Athlete - Are You Training Enough?

Fitness and bodybuilding are marathons, not a sprint. They require consistent training and dedication to achieve the desired results. However, it can be challenging to determine the appropriate amount of training necessary to reach your full potential. In this blog post, we will discuss the training routines of fitness athletes and compare them to other sports to determine whether they are training enough.

During competition season, the average fitness athlete trains in the gym four to six times per week, one to four times for posing sessions, and two to six times for aerobic training (Rossow et al., 2013; Helms et al., 2014). Aerobic exercise in fitness athletes aims to increase energy expenditure rather than to develop endurance capabilities. Pose training, conversely, involves isometric muscle work for 30-60 seconds in various positions based on division criteria (Isola, 2018). Resistance training is mainly performed in the gym and includes concentric, isometric, and eccentric muscle work to increase and maintain muscle mass according to division-specific criteria (Fleck & Kraemer, 2014).

While these training routines are effective for fitness athletes during competition season, their training decreases significantly during the post-competition and off-season periods, resulting in around 600 training hours annually. But is this enough?

Compared to other sports, fitness athletes train significantly less. For instance, international-level road cyclists train 900-1300 hours yearly, while cross-country skiers train 800-1000 hours annually (Matomäki, 2016; Ohtonen, 2018). However, it's important to note that endurance training plays a more significant role in these sports than in fitness sports. For example, figure skaters and weightlifters train approximately 850 hours yearly (Kivelä, 2013).

While weightlifters' training includes other sports training, supporting exercises, and mobility training, fitness athletes' training mainly focuses on resistance training and posing. Traditionally, fitness and bodybuilding training culture has emphasized the idea that high-intensity aerobic and resistance training interferes with muscle growth (Fyfe et al., 2016). However, low-intensity aerobic exercise can still promote muscle growth without interfering with strength. Moreover, endurance training can have several health benefits, including improving mitochondrial function in muscles and reducing mental stress, which can support optimal training and muscle growth (Tomlin & Wenger, 2001; Suzuki et al., 2004).

Therefore, it's crucial to incorporate progressive endurance training into fitness athletes' routines to achieve optimal results. Fitness athletes should aim to train 2-4 times per week with prolonged low-intensity endurance training, which can also act as an active recovery tool (Sayers et al., 2000). Moreover, adding exercises to improve flexibility and mobility can help enhance overall fitness and reduce the risk of injury.

In conclusion, while fitness athletes' training routines are effective, they should also include endurance training to promote optimal muscle growth and overall fitness. Fitness athletes should aim to train around 800-1000 hours per year to achieve their full potential. Incorporating progressive endurance training, flexibility, and mobility exercises can help fitness athletes achieve optimal results.

In conclusion, while fitness athletes' training routines are effective, they should also include endurance training to promote optimal muscle growth and overall fitness. Fitness athletes should aim to train around 800-1000 hours per year to achieve their full potential. Incorporating progressive endurance training, flexibility, and mobility exercises can help fitness athletes achieve optimal results.

References:

Fleck, S. & Kreamer, W. 2014. Designing resistance training programs. Fourth Edition. Human Kinetics.

Fyfe, J., Bartlett, J., Hanson, E., Stepto, N. & Bishop, D. 2016. Endurance training intensity does not mediate interference to maximal lower-body strength gain during short-term concurrent training. Frontiers in physiology, 7, 487.

Helms, E., Aragon, A. & Fitschen, P. 2014. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition 11 (20), 1–20.

Isola, V. 2018. Sports analysis and coaching programming for fitness athletes. University of Jyväskylä. Available for download: https://www.urheilututkimukset.fi/web/publications/7394/

Kivelä, A. 2013. Weightlifting sports analysis and coaching programming. University of Jyväskylä.

Ohtonen, O. 2017. About cross-country skiing. University of Jyväskylä

Rossow, L., Fukuda, D., Fahs, C., Loenneke, J. & Stout, J. 2013. Natural Bodybuilding Competition Preparation and Recovery: A 12-Month Case Study. International Journal of Sports Physiology and Performance 8 (5), 582–592.

Sayers, S. P., & Dannecker, E. A. (2004). How to prevent delayed onset muscle soreness (DOMS) after eccentric exercise. International SportMed Journal, 5(2), 84-97.

Suzuki, M., Umeda, T., Nakaji, S., Shimoyama, T., Mashiko, T., & Sugawara, K. (2004). Effect of incorporating low intensity exercise into the recovery period after a rugby match. British journal of sports medicine, 38(4), 436-440.

Tomlin, D. & Wenger, H. 2001. The relationship between aerobic fitness and recovery from high intensity intermittent exercise. Sports Medicine 31(1), 1–11.