Training programs should be built around our schedules, not the other way around. This sometimes necessitates unique adjustments. This article explores the strategic advantages of this approach, presenting it as a viable solution for anyone seeking to optimize time and achieve fitness goals.
Understanding Split Training Sessions
Split training sessions involves dividing one's training into several shorter sessions distributed throughout the day, rather than consolidating it into a single lengthy session. This strategy can vary from having two sessions or three or more within a single day, all tailored to fit personal schedules and fitness goals.
Strategic Segmentation
The decision to segment training sessions should be driven by practical considerations, including:
- Life Factors: For many, dedicating a single large chunk of time to exercising is challenging due to other life commitments such as work and family. Dividing one's training into shorter segments can offer a practical solution, enabling a consistent exercise routine without adversely affecting strength or size gains¹.
- Training Goals: For activities that require a high volume of exercise, such as marathon preparation or extensive strength training goals, having multiple sessions can help manage the necessary volume and intensity needed for peak performance. This approach aids in managing fatigue and can enhance the quality of each session, potentially leading to improved performance and accelerated advancements.
- Personal Enjoyment: If shorter, more frequent sessions are more enjoyable for you, this method can prevent your training routine from becoming dull. Maintaining enjoyment in exercise is essential for long-term consistency and motivation; finding what remains optimal for you is best.
To Review
When adapting your routine into multiple shorter sessions, the key is customization to fit your unique lifestyle and goals.
It is essential that each session be purposefully and meticulously planned to ensure optimal adherence to the intended goals. This flexible approach can enhance your training effectiveness, fitting seamlessly into your daily life and helping you achieve sustainable fitness results.
References
¹ Shiau, K., Tsao, T., & Yang, C. B. (2018). Effects of Single Versus Multiple Bouts of Resistance Training on Maximal Strength and Anaerobic Performance. Journal of Human Kinetics, 62, 231-240. https://doi.org/10.1515/hukin-2017-0122