Frequency

Any workout may overload the system, but in order to bring about a training response one must continue to overload body systems on a regular basis. Many people do something once that is an overload, such as moving heavy objects in the house. Unfortunately, such an extreme overload to the muscles often results in soreness the next day and not in long-term changes. If you want to increase your strength, you have to overload the muscles on a more regular basis. Each of the three components of exercise—cardiovascular endurance, muscular strength, and flexibility—responds to slightly different frequencies of training.

Cardiovascular Requirements

Strength Requirements

Flexibility Requirements