...how many days should I train?...I get that question 100x day...
...prior to answering that, there are many things that we have to take into account that will influence the answer...

1- what are your goals? basic fitness (3x week) to advanced recreational fitness (5x week)
2- is it sport specific? if yes, what phase are you in? Off-season/ In-season/ Speed/ Power...
3- is your nutrition on track? if yes, that may "buy you an extra session" per week..

...as you can see the deciding factors in how many days you should train per week are numerous...but none more important than REST!!

...What type of rest are you getting?

...Rest is not just sleep or lying around in front of the tube...it is what you are doing on your off-days from your training...

...Rest is what your body needs to help make the adaptations to the stressors that you have introduced to your body in your last training session...

...Rest can be..and SHOULD include- SLEEP (studies show that people who sleep less than 6 hours per night, not only show decreased levels of physical adaptations during training but are also up to 40% more likely to develop heart disease)

...Rest is often overlooked in a periodization program; it is the secret to your success...when coupled with the bouts of hard work that sandwich...high quality, sufficient quantity rest.

Tips for GOOD REST:
1- Make it a ritual- start a rest day off in a positive way that you can EASILY repeat.  A walk, a cup of green tea or YOGA is a great way to start off an easy day of recovery...

2- When it comes to sleep- keep the TV out of your bedroom; your bedroom should be a relaxing sanctuary where you sleep and rejuvenate; studies have shown that falling asleep with the tv on results in a less restful sleep.  So turn off the tube!

3- Massage- when it is a regular thing or a monthly treat; massage is a great modality to help you rest well.  An hour under the hands of your local massage therapist can help decrease tension (even emotional!) and increase blood flow...FEELING GREAT is a great start to your day of REST.

4- Make it a ritual (part 2)- finish your day in the same way you started; with a routine; A hot shower, a cup of Valerian Root Tea, an hour of reading- Just because you are in bed doesn't mean you are resting as well as you could...prep for it...you will be amazed by the results!

5- HAVE FUN!- There is no better way to RELAX that having some fun.  Studies have shown that athletes who stay sub maximally active during their post-season phase of training adapt more quickly to the maximal training stimuli when they return to their training again- (what does this mean? Taking some time off of the gym? Rent some ICE (try the RINK Training Centre for a REAL EXPERIENCE!); go skiing- staying moderately active allows your body to recuperate and stay healthy for your next bout in the gym (whenever that may be!)).

How many days a week should YOU be training?
It depends...ARE YOU GETTING ENOUGH REST?

Until next time ELITE NATION.
Onward and Upward,
Your pal,
fISH


ELITE PERFORMANCE UPDATE!
Ryan Anderson, who should coincidentally be, at home RESTING right NOW! Conquered the Arrowhead 135 this week!!!
What is the Arrowhead 135? A 135 mile FOOT PROPELLED (run, walk, jog, even crawl) Race held in the dead of winter...
Ryan finished the race in just shy of 60 sleepless hours.
Congrats Anderson; another BIG ACCOMPLISHMENT in the bag...and I would imagine...MANY MORE TO COME.
Try another ELITE PERFORMANCE!
Namaste,
fISH