Why a Higher Number of Training Sessions Per Week Does Not Always Denote Superior Quality

There are numerous reasons that motivate individuals to exercise regularly. Among the most common are enhancing physical fitness, increasing strength, or striving for overall physical fitness. However, each of these objectives is inextricably linked to improving health. Unfortunately, a misguided approach to training can result in a completely opposite effect, rather than enhancing quality of life.

Stress is occasionally misunderstood as only a harmful factor. Depending on how we can handle it, it can be detrimental or beneficial. So what exactly is stress? It is the body's response to all daily challenges we encounter. As a reaction to mental or physical stimuli, stress mobilizes the entire body to act. Although short-term stress does not necessarily have such negative consequences and can even be beneficial in many instances (e.g., when running after a bus), prolonged stress can already cause psycho-physiological damage to the body.

It often happens that people who regularly exercise are not aware that physical exercise can also be a source of stress. In many cases, physical exertion, i.e., training, is the most popular method of relieving negative emotions. In certain circumstances, movements can be a way of coping with stress, even though the fatigue caused by self-exercise is significantly improved (e.g. due to the release of endorphins during exercise). However, it is important that physical activities should not be the only method of stress management. Regular and frequent execution of intense exercises can lead to a worsening of the situation. During training, stress-inducing factors (also known as training stimuli) occur, which are characterized by their different intensities, frequencies, and amounts. Progress, both in terms of strength and figure, depends on the body's ability to adapt to training loads. Therefore, it is important to provide the body with an appropriate amount of training stimuli so that it can regenerate and recover. Too much or too little training stimuli can lead to a hindrance in progress. Excessive stress can lead to injuries, overload, and even overtraining, while insufficient stress levels are not enough to disrupt the body's balance, leading to a lack of progress. The ability to manage stress is very valuable as it allows the body to properly adapt to the demands of training. Adequate time for regeneration and recovery allows for the process of: - compensation, where the body returns to its pre-training state, - supercompensation, where the body reaches a higher level of performance; this process can only occur if adequate recovery is ensured. If the trainings are too frequent and the exercises are very strenuous (not only physically but also mentally), the body cannot adequately regenerate. As a result, it can lead to: - stagnation or regression in training, - overload, - deterioration of quality of life and even complete exhaustion, - increased risk of infections, - increased risk of injury or trauma, - increased risk of issues with the cardiovascular system. Such a situation is very dangerous for the body.

The assessment of the entire training process indicates that a frequently overlooked element is depletion, which can significantly impact the skill level. The skills-depletion model focuses on the fact that during training not only the skill level increases, but also the depletion of the body, the accumulation of which has a critical impact on reducing athletic performance. To minimize the negative effects of depletion to a minimum, rest and recovery should be considered, as well as consciously planning training periods with consideration for a higher workload. This practice allows for the reduction of both stress and depletion, which ultimately results in discovering the acquired skills.

It is commonly believed that physical activity is essential for maintaining health and physical fitness. Furthermore, it has an impact on enhancing body appearance. Therefore, one might assume that the more time we devote to training, the better results we can achieve. Unfortunately, this is not entirely true. Because just like training, rest and recovery time are required.