By training frequency, we mean the number of sports sessions performed, or the number of times a specific muscle group is exercised, during a given period of time, (usually, a whole week). But, leaving aside technical definitions, we can say that frequency in sport is the periodicity with which we carry out this activity and is directly related to the achievement of the objectives set, together with other factors, such as the type of training, the intensity, the duration of the sessions, etc.
Genetics can influence our predisposition to exercise more frequently. In this regard, a study shows that a mutation in the GCKR gene is directly related to a greater tendency to practice sports more assiduously.
Table of Contents
What Is Sports Practice Frequency?
The frequency of sports practice refers to the number of times physical activity is performed within a given period, usually a week. This can include the number of training sessions or how often a specific muscle group is exercised. Frequency is one of the key factors in planning an effective training program, and its proper management is crucial to achieving personal goals in terms of physical performance, weight loss, or overall health improvement.
Factors Influencing Training Frequency
In addition to frequency, other elements are essential to understanding how a training program is developed and how effective results are achieved. These factors include:
- Type of Training: The choice between cardiovascular training, strength training, flexibility, or a combination of these will affect how many times per week you should train to achieve desired results.
- Intensity: The intensity of exercise, or how much effort is put into each session, is directly related to frequency. For example, high-intensity workouts may require more recovery time, reducing weekly frequency.
- Session Duration: The time dedicated to each session also influences frequency. Longer sessions may mean fewer weekly sessions, while short and focused workouts may allow for more frequent sessions.
- Personal Goals: The objectives you aim to achieve, such as gaining muscle, losing weight, or improving endurance, will guide the frequency of training. These goals should be realistic and aligned with physical capabilities and available time.
Genetics and Its Impact on Exercise Frequency
One of the most fascinating aspects of sports science is how genetics can influence an individual’s predisposition to engage in physical exercise more frequently. A study has identified a mutation in the GCKR gene (glucokinase regulator), which is associated with a greater tendency to engage in sports more regularly.
This finding suggests that genetics not only determine visible traits like aerobic capacity or muscle strength but also behavioral factors that can influence adherence to an exercise routine. People with this mutation might, for example, feel a greater intrinsic motivation to exercise, leading to a higher training frequency.
The Importance of Personalized Training
Understanding that each individual is unique and that their response to training may vary is essential. Personalizing training programs based on factors such as genetics, physical capacity, age, and personal goals is crucial to maximizing results and reducing the risk of injury.
A training plan that considers the appropriate frequency is more effective and sustainable over time. This involves adjusting the number of sessions to the needs and characteristics of each person, always seeking a balance between effort and recovery.
Conclusion
The frequency of sports practice is a key element in any training program, but it cannot be considered in isolation. A comprehensive approach that includes other factors such as intensity, type of exercise, and personal goals is necessary. Additionally, genetics play a significant role in an individual’s predisposition to maintain a regular exercise routine, as demonstrated by the influence of the GCKR gene.
As scientific knowledge advances on the interaction between genetics and sports, more personalized training programs can be developed, optimizing results and improving people’s quality of life.
Bibliography
- Sanna, S., Pitzalis, M., Zoledziewska, M., Zara, I., Sidore, C., Mulas, A., … & Cucca, F. (2011). Variants within the GCKR gene are associated with levels of metabolically important traits in Sardinia. PLoS genetics, 7(3), e1002334. https://doi.org/10.1371/journal.pgen.1002334
- Bouchard, C., & Rankinen, T. (2001). Individual differences in response to regular physical activity. Medicine & Science in Sports & Exercise, 33(6), S446-S451. https://doi.org/10.1097/00005768-200106001-00013
