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Workout Frequency, Cardio and Stretching Q & A with the Venus Factor Program

Last Updated: Apr 24, 2014 08:43PM UTC

Do I have to workout 3 days a week?

The Venus Factor workout program is designed to be done three times per week in any pattern that suits your schedule and level of conditioning. It is absolutely acceptable and even recommended to rest for a day or two between each workout to give your muscles and body time to repair. Three days a week is the minimum number of workouts recommended for making a real difference in your shape, but anything is better than nothing.  Even if you only do half the workout, or only workout two days a week, it’s a great start. Do the best you can and just get started. 

Can I split up the workouts?

Yes, you can split up the workouts however you want.  The workouts are balanced all body workouts so you should try to do all of the workout during each session. But you can split a single workout into parts to create two or three shorter workouts you will complete over 1 or 2 days if you must to accommodate your schedule or lifestyle.

What if I want to workout more than 3 days a week?

You can do the workouts more often if you want to.  You can fast forward into the next week, or you can plug and play with all the workouts.  For example you can do any of the 12 week workouts three days a week and add one or two days of circuits, specializations, Advanced Strength Series or Phase 3.  All of the workouts are balanced so that you can plug and play and design your own plan if you want.

It is acceptable to workout on consecutive days if your fitness and conditioning level will allow it. Just be sure to listen to your body and take rest days if you begin to experience any signs of overtraining such as weakness, exhaustion, unusual lack of enthusiasm, or ongoing muscle soreness that won't go away.

What about cardio?

You can do cardio if you like; it is optional.  Continue to do any physical activity you enjoy.  Our most successful athletes find that the Venus workouts give them functional strength and flexability for their other sports activities.  If you do not enjoy cardio you don’t have to do it.

What about warm ups or stretching?

This is individual preference.  Many like to warm up for approximately 5 minutes prior to the workout while others don't feel it is necessary for their bodies at all. It is best to stretch any muscle group that you know to be an area of tightness on your body if you have any. This should be a very light warm up, just enough to get the blood flowing. Warmups can include plyometric exercises like jumping, bodyweight movements like squatting and twisting, static stretching, brisk walking or light jogging. Stretching after working out is always a good idea if you have the time.

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